HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Overhead Squats

PVC Sotts Press

PVC Hollow Hold

PVC Arch Hold

B: Metcon (10 Rounds for reps)

On the Minute x 10:

25 Double Unders (Sub 25 singles unders)

Max Strict Handstand Push-ups on box

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Power Snatches (R+115/75, Rx 95/65)

20 Overhead Squats

30 V-ups

40 Single Arm DB Hang Clean and Jerks (R+50/35, Rx 40/25)

*Expect to complete 2-3 rounds (~6:30-10min Rounds)