HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row (:30ez/:20mod/:10hard)

:20sec Tuck L-Hang

8/8 Single Arm Ring Row

10 Air Squats

10 Alternating Single Arm KB Swing

B: Front Foot Elevated Back Rack Split Squat (Every 3:00 for 12:00 )

8/8 Reps @ 88-93% of 8RM

*Superset w/Max Unbroken Set of Strict Pull-Ups during the rest time between sets

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row or Ski or 10/8 Cal Bike

18 Wall Balls (R+20/14, Rx 16/12)

3/2 Rope Climbs

18 Box Jumps (R+24/20, Rx20/16″)

Goal ~4 Rounds