HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Round

:30s L Split Sqauts

:30s R Split Squats

:30s glute bridge (2sec pause at the top)

:30s slow air squat

Alternating TABATA

:20s hold :10s rest 8 rounds

Hollow rock/hold

Supermans

B: Back Squat (On the 3:00 x 5 Sets:)

Set 1: 10 Reps @ 63%

Set 2: 8 Reps @ 68%

Set 3: 6 Reps @ 73%

Set 4: 4 Reps @ 80%

Set 5: 2 Reps @ 88%

Note: Record Set5 at 2 reps

C: Metcon (4 Rounds for time)

On the 4:00 x 4 rounds
5 Devil Presses

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval.