HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 70%

Set 4: 6 Reps @ 75%

*Record set 4

C: Metcon (Time)

12/10 Cal Row or Ski or 10/7 cal Bike

20 Strict Pull-Ups

40 Wall Balls (R+20/14, Rx 16/12)

60/48 Cal Row or Ski or 50/35 Cal Bike

40 Wall Balls

20 Strict Pull-Ups

12/10 Cal Row or Ski or 10/7 cal Bike

Time Domain: 10:00-15:00

Time Cap: 15:00