HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
30sec/30sec Posterior Hip Distraction

6 Inchworm to Hollow

6/6 Staggered Stance KB Deadlift

10 Crossover Box Step-Overs

5 Box Jumps

B: Deadlift

Every 3:20 for 10:00 (3 Sets)

7-5-3

R: 20sec b/s

*Record heaviest set

*Expectations are to start this at around 65% and increase on each set.

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

12.5m down Dual DB Overhead Carry (R+35/25, Rx 20/10)

12.5m back

10 Dual DB Step-Overs

15 Box Jumps (R+24/20, Rx20/16″)

~6 Rounds

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose