HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB DB Single Deadlifts (30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Single Push Press (30s Each Side) BB push press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

*Aim for 7 rounds

C: Metcon (No Measure)

5 Rounds
AMRAP 90 Seconds:

15 GHD Sit-ups on wall ball

Max Flutter kicks

Rest :30s Between Sets

*Home GHD Sub Sit ups