HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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2 Sets, For Quality

6 Inchworm Push-Ups

16 Step Hamstring March (8/8)

8 Empty Barbell Bradford Press

8 Front Squats

B: Push Press

Every 2:30 for 7:30

8 Reps @ 60-65% of 1RM Push Press

*from the floor

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups

400m Run

15 Thrusters (R+115/75, Rx 95/65)

24 GHD Sit-Ups or Weighted Sit-Ups

400m Run

12 Thrusters

18 GHD Sit-Ups or Weighted Sit-Ups

400m Run

9 Thrusters

Goal: 12:00-15:00

Time Cap: 18:00