HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Push-up to Down Dog

Hollow Hold

Jumping Jacks

Samson Stretch

Arch Hold

Jumping Jacks

Shoulder Taps

Flutter Kicks

B: Push Jerk (Build to a Moderate Complex)

1 Pausing Push Jerk

1 Push Jerk

*Pause for 2sec in the dip, 2 sec in the catch

Build to a weight slightly heavier than workout weight

Record heaviest complex

C: Metcon (Time)

3 Rounds:

25 V-ups

20 Push Jerks (R+135/95, Rx 115/75)

20/14 Cal Row/Ski or 15/12 Cal Bike

*20 Minute Time Cap

*Stimulus: 9-18min

*Choose weight you can complete in 2-3 sets

*Home Cal Sub 40 step ups