HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
:30sec Jump Rope
8/8 Single Arm Upright Row
8/8 Single Arm Strict Press
10 Goblet Cossack Squats
10 Scapular Pull-Ups
20 Banded Face Pulls
B: Front Foot Elevated Back Rack Split Squat
Every 2:00 for 10:00 (5 Sets)
6/6 Front Foot Elevated Split Squat
3 SA DB Push Press + 5 SA DB Push Jerk (each)
Choice on Loads
C: Metcon (Time)
5 Rounds for Time
3 Wall Walks
24 Double Unders (Sub 48 Single Unders)
6 Shoulder to Overhead (R+135/95, Rx 115/75)
9 Strict Pull-Ups
9:00-12:00
Time Cap 18:00
Published by: Breanne Feudale in Uncategorized