HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
400m Run*

4 Strict Pull Up (Row)

8 Alt DB Power Snatches

12 Alternating Pistols or Jumping Lunges

*400m subs: 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

DB (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Max Strict Pull-Ups (Sub Rows)

Every Minute on the Minute: 7 DB Pushups or Elevated push ups