HomeGrown AthletX - Functional Fitness

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A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)

Min 1 – 5 Touch and Go Power Cleans

Min 2 – :30sec Freestanding HS

Build in weight on the cleans each round.

For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold

B: Metcon (Time)

50-40-30-20-10: Calories Row/Ski *

After each round:

10 Deadlifts (R+185/135, Rx155/115)

10 Handstand Pushups

40 Double-Unders

*Bike:: 36-29-21-14-7

C: Metcon (No Measure)

Midline
3 Rounds

20 GHD wall ball Sit-Ups w/ feet anchored

20 Supermans

Rest as needed between sets.