HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jumping Jacks

10 Inch Worms

15 KB Swings

10 KB squats

*Light Kettlebell

B: Back Squat (RETEST 1RM )

c: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
15 supine bar rows

15 Kettlebell Swings (Russian) (R+70/53, Rx 53/44)

15 strict Handstand Push-ups

R+: As Prescribed

Rx: 10 supine bar rows / 10 HSPUs

Scaled: 15 supine bar rows with knees bent / 15 DB strict Press

Goal: 5+ Rounds

Break supin bar rows nd HSPU sets up early if needed. Work to keep swings unbroken and use these reps to breathe