HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s Burpees

B: Shoulder Press (Strict 3x9)

After Each Set: :30s Hollow hold

Note: Record heaviest set

C: Metcon (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (R+95/65, Rx 75/55)

*Home Sub Double DB Hang Power CJ

[On the 6:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks

[On the 12:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks

*scale to wt so you always finish under 5min