HomeGrown AthletX - Functional Fitness

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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