HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 row ski or Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B1: Back Squat

5:00 EMOM

3 Reps @ 60%

R: 2:00

*Record back and front squat separately

B2: Front Squat

Front Squat

5:00 EMOM

3 Reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12-15-18...

Hang Power Clean (R+115/75, Rx 95/65)

6 Bar Facing Burpees

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20

Alternating V-ups

Min 2: 20-30 Russian

Twist w/ Plate

Min 3: 14-20 Hollow

Rocks