HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 minute EMOM

min 1: :30sec Alt Cossack Squats

min 2: 10 V-Ups + :10 Hollow Hold

min 3: 4/4 SA Ring Row + :20sec Forearm Plank

min 4: :40sec Wall Sit

B: Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

*Record 5 reps at 80%

C: Metcon (Time)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)

5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)

Time Domain: 11:00-15:00

Time Cap: 15:00