HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

100 m Run

12 KB Swings (Russian)

15 Squat Jumps

15 Barbell good mornigs

B: Deadlift

12-9-6-3-6-9-12 Reps

*start at 55-60% for your first set of 12 and add weight by feel. Your second set of reps should be heavier than the first.

Work om Unbroken sets

% are based off your 1RM Deadlift

C: Metcon (Time)

3 Rounds

400m Run

100m Double DB Farmers Carry (R+50/35, Rx40/25)

50m Sled Push (R+&Rx Men Four 45/ Women Two 45 Plates)

12 Double DB Box Step Overs (R+24/20, Rx20/16")

Goal: 14:00-16:00

Cap: 20 min

Try your best to find a place in this workout to relax your grip. There will be a lot of interference so you will need to find a chance to clear that lactic acid buildup.