HomeGrown AthletX - Functional Fitness

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B: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Back Squat (Pausing)

On the Minute x 10:

1 Pausing Back Squat*

Two Second Pause at:

1. Going Down at Parallel (2sec)

2. Absolute Bottom of Squat (2sec)

3. Going Up at Parallel (2sec)

*Build up if possible

C: Metcon (Time)

5 Rounds - 22min CAP
30 Double Unders (60 Singles or 60 line hops)

15 Thrusters (R+75/55, Rx 65/45)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats