HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pigeon Pose: 1 Minute Each Side

B: Warm-up (No Measure)

30 Seconds Each:

Easy Row Bike or Ski

Single Unders

Glute Bridges

Moderate Row Bike or Ski

Single Unders

Single Leg Glute Bridges (:15s Each)

Faster Row Bike or Ski

Single Unders

Glute Bridge Walkouts

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotation (5 each side)

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

C: Deadlift (5-4-3)

15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3.

Note: Record heavy set of 3

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (120 singles)

30/24 Calorie Row or Ski or 21/15 Cal Bike

15 Deadlifts (R+205/145, Rx155/115)

*The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

*Home Cal Sub 48 step ups