HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric Work
Every 2:00 for 10:00

50ft Burpee Broad Jumps (wall ball wall to HGX grown strong wall)

C: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Domain: 6:00-10:00

Time Cap: 12:00

D: Metcon (No Measure)

Time permitting
3 Rounds

10 Medball Hamstring Curls

:30sec Medball Weighted Wall Sit

-Max Unbroken Barbell Z-Press (R+45/35, Rx 33/15)