HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

For quality
3 Rounds

10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

----

3 Rounds

10/10 Single Leg Rotational Medball Toss on rig

3/3 Kneeling Jump to Lateral Jump

10 Reactive Squat Jumps

B: Front Squat (Pause Front Squat (3sec) + Front Squat )

Every 2:00, 6 Sets

Set 1: 1+3 @ 65%

Set 2: 1+3 @ 70%

Set 3: 1+2 @ 75%

Set 4: 1+2 @ 75%

Set 5: 1+1 @ 80%

Set 6: 1+1 @ 80%+

*Record Set 6

C: Metcon (Time)

3 Rounds for Time

400m Run

25 American KBS (R+53/35, Rx44/26)

75 Double Unders (sub 150 singles)

Time Domain: 9:00-12:00

Time Cap: 18:00