HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side (on rig)

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Row Bike or Ski

Glute Bridges

Easy-Moderate Row Bike or Ski

Glute Bridge Walkouts

Moderate Row Bike or Ski

Single Leg Glute Bridges (15 Seconds Each)

Faster Row Bike or Ski

Air Squats

*Home Row Bike Ski Sub reverse step lunges

C: Front Squat (Pausing - On the Minute x 8)

2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work

Note: Record heaviest set

D: Metcon (Time)

4 Rounds For Time
10 Front Squats (R+135/95, Rx 115/75)

20/15 Cals Row or Ski or 14/11 Cal Bike

*The intended time domain for this workout is between 9-13 minutes (1:40-2:30 Rounds)

*home Sub 30 Jump split squats