HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
30sec Plate Hops
30sec Plate Romanian Deadlifts
30sec Box Step-Ups
30sec Push-up to Down Dog
30sec Supermans
B: Metcon (No Measure)
3 Rounds "Not for Time", Cap 12min
10 Single DB Row (2sec hold at Top)
14 Single Leg DB Romanian Deadlifts (7 Each)
20-40sec Supinated Grip Dead Hang from Bar
14 DB Single Arm Arnold Presses (7 Each)
C: Metcon (Time)
1 Mile Run
50 Box Jumps (R+24/20, Rx 20/16)
50 Deadlifts (R+185/125, Rx155/105)
800m Run
35 Box Jumps
35 Deadlifts
400m Run
20 Box Jumps
20 Deadlifts
Stimulus: 25-30min