HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Single Leg Dumbbell RDL (each leg)

15 Barbell Roll-Outs

B: Metcon (Time)

3 Rounds For Time
500m Run

24 Toes to Bar

12 Jerks (R+175/115, Rx135/95)

This workout is a 15:00-20:00 grind!

One round = 5:00-6:00

The shoulders will need some TLC after this one! But, don’t forget about your midline too. Stabilizing overhead after a decent amount of Toes-to-Bar will sneak up on you.

MODIFICATIONS

RUN

36/24 Cal Bike

TOES TO BAR

Decrease Reps

Toes as high as possible

Knees to Elbows/Chest

Hanging Knee Raises

Kip Swings

24 V- ups

24 Weighted AbMat Sit-ups

JERKS

Decrease Load/Reps

Single Dumbbell Jerk