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: 5 Reps @ 75%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 85%

*Record set 4

C: Metcon (AMRAP - Rounds and Reps)

Barbell Conditioning
16:00 AMRAP

6 Power Cleans

12 Deadlifts

400m Run (SUB 27/22 Cal Bike)

Lbs Loads

R 1: R+135/95

R 2: R+155/105

R 3:R+175/115

R 4: R+195/125

R 5: R+ 215/135 for all remaining rounds

R 1: Rx 115/75

R 2: Rx125/85

R 3: Rx135/95

R 4: Rx145/105

R 5: Rx 155/115 for all remaining rounds