HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
25ft Low Crawling Lunge
10 Goblet Cossack Squat
10 Reactive Squat Jumps
7/7 KB Windmill
B: Chest 2 Bar/Buttery/Kipping
Progressions
Spend 10:00 going over progressions and movement prep for Chest to Bar Pull-Ups, both Butterfly and Kipping
C: Metcon (AMRAP - Reps)
"Smooth"
20:00 EMOM
Min 1: Max Burpees to Target
Min 2: Max Chest To Bar Pull-Ups
Min 3: Max Wall Balls (Rx 20/14, S 16/12)
Min 4: Rest
*Pick a number you think is sustainable. If you have anything left in the tank, push for more reps on rounds 4 and 5.
D: Metcon (No Measure)
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose