HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

B: Deadlift (Banded)

Every 3:00 for 15:00

5 Banded Deadlifts

*Start at 50-55% of 1RM Deadlift and increase by feel

*Record heaviest 5 banded DL*

C: Metcon (Time)

Conditioning
"Wonder Bread"

3 Rounds for Time

24/18 cal row or ski or 18/13 cal Bike

15 Power Cleans (R+135/95, Rx 115/75)

15 Toe to Bar

34 Dual DB Suitcase Alt Step Lunges (R+35/25, Rx 20/10)

Time Domain: 10:00-15:00

Time Cap: 15:00