HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
:30sec Jump Rope Practice

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (No Measure)

Strict HSPU progression
10:00 Running Clock

5 Sets

3-5 Eccentric Deficit HSPU

R: as needed to hit quality reps

C: Metcon (AMRAP - Rounds and Reps)

2:30 AMRAP, :45sec rest x 4 Sets

8 Toe to Bar

4/4 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

24 Double Unders

*pick up where you left off

D: Metcon (No Measure)

Accessories - time permitting
4 Sets, For Quality

10 Deficit Parallette Push-Ups

:20sec Ring Support Hold

:30sec Hollow Hold