HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
8/8 SL SA Crossbody RDL

5 Inchworm Walkouts

:20/:20 Single Leg Glute Bridge Hold

20sec Hollow Hold

:20/:20 Side Plank

B: Deadlift

Every 3:30 for 10:30

3 Rounds

6-4-2

R: 20sec b/s

*Record heaviest wave

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

5-10-15-10-15-20

American KBS (R+70/53, Rx 53/44)

Box Jump Overs (R+24/20, Rx20/16″)

**After 20reps the athlete will continue back @ 5reps on the KBS and box jump overs

Goal: Get back into the 2nd round of 10-15-20