HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
2x (1 Wall Walk + 10sec Nose to Wall Handstand Hold)
B1: Paused Front Squat (Complex)
Every 2:00 for 8:00
Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean
R: 8:00-12:00
B2: Back Squat
After resting between 8:00-12:00
Copmplete 20 Back Squats @ 60% of 1RM
C: Metcon (Time)
"St. Vincent"
21/17 Cal Row or Ski or 18/15 cal Bike or 200m Run
3-5-8-13-21 Strict Handstand Push-Ups
*Rx = Strict HSPU
Time Domain
7:00-11:00
18:00 Time Cap