August 19, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Child's Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 30 Seconds

B: Warm-up (No Measure)

3 Rounds
Push-up to Down Dog

10 Air Squats

10 Kettlebell Deadlifts (Between Legs)

10 Single Arm Kettlebell Bent Over Rows (5 Each Side)

C: Split Jerk (EMOM x 7 Split Jerk Complex - Pausing)

1 Pausing Split Jerk

1 Split Jerk

*2s pause in the dip, 2s pause in the catch

Note: Record heaviest pause completx

D: Metcon (Time)

6 Rounds for time
250m Run

21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

15 Kettlebell Swings (R+53/35, Rx44/26)

9 HR Push ups

*The intended time range for this workout is between 18-25 minutes

*Home Sub WB sq jumps =Sq Jumps, Run = 100 mt climbers

Published by: Breanne Feudale in Uncategorized

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