HomeGrown AthletX - Functional Fitness

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Warm-up (No Measure)

3 sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric
5x50ft Burpee Broad Jumps

R: 1:00 b/s

C: Front Squat

Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat

Every 2:00 for 6 Sets

1+1+1, starting @ 60-70% of Front Squat

D: Metcon (Time)

7 Rounds

7 Power Cleans

7 Thrusters

7 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

7:00-11:00

Time Cap: 15:00