HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Row

10 Alternating Arm Swings

10 Weighted Pass throughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (Distance)

Plyometrics
10x1 Broad Jump

*each for max distance

R: as needed

C: Overhead Squat

10:00 EMOM

3 Overhead Squats

*starting @ 60% and increase to 70%

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

12/10 Cal Row or ski or 10/8 cal Bike

7 Squat Snatch (R+115/75, Rx 95/65)

Goal: 4+ Rounds