HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
1:00 Bike Easy

6+:15sec/Arm Half Kneeling SA DB Press + OH Hold

8/8 Staggered Stance SL SA Deadlift

10 Quarter Squat Jumps

B: Metcon (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Push Press

Every 2:00 for 12:00, 6 Sets

7 Reps @ 70%

5 Reps @ 75%

3 Reps @ 80%

7 Reps @ 70%+

5 Reps @ 75%+

3 Reps @ 80%+

*Record 3rep at 80+%

D: Metcon (AMRAP - Rounds)

2:00 on/1:00 off

13 Dual DB Deadlifts

11 Dual DB Shoulder to Overhead

Max Cal Row or Ski or Bike

Load: (R+50/35, Rx 40/25)

*continue until 117/92 cal row or ski or 85/65 Cal Bike

Goal: Finish in < 5 Rounds
Time Cap: 6 rounds