HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

10 Inch Worm + Push-up

10 Burpees

10 Empty Bar good morning

B: Back Squat (2sec pause in the 1st 2 reps + 2 regular no pause)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 70%

Set 3: 1+2 reps @ 75%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80+%

- Rest 1 sh minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

15 Thrusters (R+95/65, Rx 75/55)

30 Ab mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab Mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab mat Sit-ups

15 Thrusters

10 PowerCleans

Goal: 12:00-13:30

Cap: 18 Min

Stay unbroken on the thrusters and find a smooth cadence on the other movements leaving you with the ability to transition quickly. Keep times consistent.