HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

:30/:30 Pigeon Pose

10/10 Single Leg Glute Bridge

B: Deadlift (Dead stop)

Every 3:00 for 15:00

Set 1: 4 Reps @ 80%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%

Set 5: Max Reps @ 85%

*Record Set3/4 at 85%*

C: Metcon (4 Rounds for time)

Every 3:00 for 12:00, 4 Sets

10 Front Rack Alt Reverse Lunges (R+125/85, Rx115/65)

6 x Shuttle Run (12.5m down, 12.5m back =2 shuttle runs) or 9/7 Cal Bike

8 Front Rack Alt Reverse Lunges

4 x Shuttle Run or 7/5 Cal Bike

* We should choose a weight that allows for unbroken sets while maintaining quality form.

*Goal: 75-90sec/Set