HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM, 2 Sets
min 1: :30 Deep Lunge Mountain Climbers

min 2: :20sec Reverse Plank + :20sec Plank Shoulder Taps

min 3: 10/10 Internal + External Banded Shoulder Rotations

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3 Rounds

5/5 Single Arm KB Swing + Clean + Press + Windmill

3-5 Inverted Burpees

B: Shoulder Press (Strict)

Every 2:00 for 12:00

3 Reps, starting @ 70% and increase to 3RM for the day

C: Metcon (No Measure)

Primer
*Dual DB Sumo Deadlift

*Dual DB Sumo Deadlift High Pulls

*Dual DB Hang Power Cleans

*Dual DB Hang Squat Cleans

*Dual DB Squat Cleans

D: Metcon (3 Rounds for reps)

"Ricky Bobby"

3 Sets

3:00 AMRAP

50ft Handstand Walk Buy-In (5 wall walks or 50 shoulder taps or :30 wall facing HS hold)

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AMRAP in Remaining Time

5 Dual DB Squat Cleans (R+50/35, Rx 40/25)

:05 Ring Support Hold

5 Ring Dips (banded ring dips or Ring Push-Ups or bench dips)

**R+ is Handstand walk, R+ weight and ring dips**

R: 2:00 b/s

E: Metcon (No Measure)

Accessories if time permits
4 Sets

8/8 Front Rack Step-Ups

10/10/10 Prone Weighted Y-T-Ws (2.5-5#)

-Max Effort L-Sit

R: as needed