HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
10 Knee Hug +Lunge and Twist

8/8 SL SA Crossbody RDL

:15/:15 Single Leg RDL Iso hold

:20sec Tuck L-Hang

:40sec Forearm Plank

B: Romanian DeadLift (RDL) (12min cap)

5 Sets

6 Romanian Deadlift 31x1 Tempo

:30/:30 Paloff Press Hold

Choice on Load and Tension

R: as needed b/s

C: Metcon (AMRAP - Rounds and Reps)

"Loose Change"

10:00 AMRAP

3-6-9-12-15...

Deadlift (R+ 225/155, Rx 165/125)

Toe to Bar

@ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported)

Goal: Round of 18+

D: Metcon (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose