HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds Complete)

5 Deadlifts Between 65-80%

:30s Plank

*Add weight from last week and record deadlift loads

*Deadlifts MUST be UNBROKEN

*% Based on 1RM Deadlift

B: Metcon (Time)

3 Rounds

20 Front Squats (R+115/75,Rx95/65)

8 Double DB Devil Press (R+50/35, Rx 40/25)

15 Strict Handstand Push-ups

Rx: 10 Strict HSPU

Scaled: Regular Push-ups

Goal: 10-13:00

Cap: 18 min

This will be very shoulder intensive so work to use good hip extension on the devil press so save yourself for the handstand push-ups