HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Bike
15 Banded Goodmornings
8/8 Dual DB Staggered Stance RDL
:15-:20 Tuck L-Hang
B: Deadlift (Banded)
Every 3:00 for 15:00
5 Banded Deadlifts
*Start at 50-55% of 1RM Deadlift and increase by feel
*Record heaviest 5 banded DL*
C: Metcon (Time)
Conditioning
"Wonder Bread"
3 Rounds for Time
24/18 cal row or ski or 18/13 cal Bike
15 Power Cleans (R+135/95, Rx 115/75)
15 Toe to Bar
34 Dual DB Suitcase Alt Step Lunges (R+35/25, Rx 20/10)
Time Domain: 10:00-15:00
Time Cap: 15:00