HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

10/10 Single Leg Rotational Med Ball Toss (toss against rig NOT walls)

3/3 Kneeling Jump to Lateral Jump

10 Squat Jumps

B: Front Squat

5x5 @ 90% of 5RM

Each Set on 2:30 Clock

C: Metcon (Time)

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

43/30 Cal Row/Ski or 30/22 Cal Bike

12 Burpee Box Jump Overs

43/30 Cal Row/Ski or 30/22 Cal Bike

9 Burpee Box Jump Overs

Time Domain: 5:00-8:00

Time Cap: 15:00