HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:30 Machine of Choice

10 Supermans

10 Air Squats

10 DB/KB Single arm windmills (light)

B: Back Squat (Week 3/12)

Set 1: 8 reps @ 70%

Set 2: 8 reps @ 70%

Set 3: 8 reps @ 70%

Set 4: 8 reps @ 75%

Set 5: 8 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (AMRAP - Reps)

3 x 4:30 AMRAP (3 Rounds)

400m Run

15 Deadlifts (R+265/185, Rx 225/155)

Max Wall balls in remaining time (R+20/14, Rx16/12)

Rest 1:30 B/T AMRAPs

Goal: 18+ wall balls

Pace yourself on the run and deadlifts to give yourself at least 1:00 on the wall balls. Try to hang on for one unbroken set!

Machine Sub:

Row or Ski: 20/16 Calorie

Bike: 16/12 Calories