HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB BB DB Deadlifts (if single 30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Push Press (if single 30s Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Air Squats, 30 Double Unders, 200m Run*

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run

…

Continue to Add (10) Squats Per Round

* Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps

**sub 30 DU for 60 Single unders or line hops

C: Metcon (Time)

3 Rounds
Sq Complex

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB or light wt, and go up.