HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

:30s Alt Spiderman

:30s Mt Climbers

B: Metcon (Weight)

Back Rack Reverse Step Lunges

On the 2:00 x 5 Sets:

Set 1 – 14 Reverse Step Lunges (7/side)

Set 2 – 12 Reverse Step Lunges (6/side)

Set 3 – 10 Reverse Step Lunges (5/side)

Set 4 – 8 Reverse Step Lunges (4/side)

Set 5 – 6 Reverse Step Lunges (3/side)

*Recored heaviest wt

C: Metcon (Time)

3 Rounds
For time:

1000m Run

21 Double DB Front Squats (R+50/35, Rx 40/25)

21 Double DB Push Presses

21 Double DB Hang Clusters (=hang sq clean thruster)

1000m Run

*21min Cap