HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

A. Warm -up

400 m Row/Bike/Ski *

10 Scorpions

10 Cossack Squats

Then..

2 Rounds

5 BB Good Mornings

5 BB Deadlifts

5 BB Muscle Cleans

5 BB Front Squats

5 BB Clusters

*Home 80 Jumping jacks

B.: Metcon (Time)

B. Metcon

5 Rounds for Time

21/16 calorie Bike/Row/Ski *

15 Hang Squat Cleans (R+135/95, Rx 115/75)

9 Toes to bar *

250m Run *

*Home

70 DU/ 140 Singles

Toes to DB

22 Box jumps/step ups