HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double Unders

300/250m Row or Ski or 15/10 Cal Bike

10 Hang Squat Cleans (R+115/75, Rx 95/65)

It’s a sprint!!

Every 4:00 complete one round as fast as you can.

Rest for the remaining time.

One round should take between 2:30-3:00. Shoot for at least 1:00 of rest when considering modifications.

MODIFICATIONS

DOUBLE UNDER

Reduce Reps

100 Single Unders

50 Line hops

ROW SKI BIKE

Decrease Distance

HANG SQUAT CLEAN

Decrease Load/Reps

Hang Power Clean

Single Dumbbell Hang Squat Clean

PVC Hang Power Clean + Front Squat