HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
200m Run

25ft Low Crawling Lunge

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Overhead Squat

Every 2:00 for for 10:00

3 Overhead Squats

*starting @ 70% of 1RM

*Record heaviest 3 reps

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SUB 27/22 Cal Bike

SUB 75/55

Time Domain: 11:00-15:00

Time Cap: 18:00

*Athletes with limited mobility or shoulder impingement sub overhead squats to an overhead reverse lunge or a front squat.