HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back

10 Empty Barbell RDLs + 5 No Dip Muscle Cleans

10 Air Squats @ 3030 Tempo

60sec Dead hang

10 Alternating Lunges

B: Metcon (No Measure)

8:00 EMOM

Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo

Min 2: 5 Seated Box Jump to High Box

C: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)