HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1:30 x 5 Sets

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Set 1 – 50% of 1RM OHS

Set 2 – 55% of 1RM OHS

Set 3 – 60% of 1RM OHS

Set 4 – 65% of 1RM OHS

Set 5 – 70% of 1RM OHS

Record Set 5

B: Metcon (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (R+95/65, Rx 75/55)

21 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (R+115/75, Rx 95/65)

18 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (R+135/95, Rx 115/75)

15 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (R+155/105, Rx125/85)

12 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike