HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run (Home Sub 18 Box Jumps/step ups or 18 Tuck Jumps)

30 Seconds Each with empty bar

Spidermans

Romanian Deadlifts

Mountain Climbers

Hang Muscle Cleans

Frog Hops

Strict Press

Slow Burpees

Slow Power Clean and Jerks

B: Metcon (Time)

30 Clean and Jerks (R+135/95, Rx 115/75)

1 Mile Run

R+10 Bar MU, Rx 10 C2B pull ups

1 Mile Run

60 Burpees

This workout is intended to take about 25-35 min to complete. Choose weights and variations that allow for completion within this time frame

*Home MU Sub 10 rows + 10 bench dips, 1mile run=200 DU or 400 singles