HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Machine of Choice

10 Air Squats

10 Jumping Alt Lunges

10 Strict Press

B: Back Squat (Pause Back Squat (Week 4/12))

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

3 Rounds

20/16 Cal Row or Ski or 16/12 Cal Bike

400m Run (R+20/14 Vest)

20 Burpees to 6" Target

Rest 1:00 B/T Rounds

Rx: No Vest /15 Burpees

Scaled: 16/12 Cal Row or Ski or 12/8 cal Bike/ 15 Burpees

Goal: 4:30 / Round

Cap: 25 min

Work on your monostructural pacing on this piece. The burpees will be the focus of the work so make sure you are holding sustainable rowing and running paces to get yourself the best chance to stay consistent on round times.