HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:20 Extended Reverse Plank Bridge

B: Handstand Push-ups (2 Sets for max reps)

30sec Max Deficit Strict Handstand Push-Ups 4/2.5'

1:00 Rest

:45sec Deficit Strict Handstand Push-Ups 2/1''

1:00 Rest

1:00 Strict Handstand Push-Ups

R: 2:00 b/s

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

21/15 cal row or ski or 15/11 cal bike

15 DB Bench Press (R+50/35, Rx 40/25)

15 Deadlifts (R+ 225/155, Rx 165/125)

Goal: 4+ Rounds

D: Metcon (No Measure)

4 Sets for quality
20 Banded Tricep Press Downs

10 DB Pull-Overs

:30sec Weighted Sorenson Hold