HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Samson (:15s each side)

:30s Shoulder Taps

:30s Slow Air Squats

B: Metcon (Time)

50/35 Cal Row/Ski or 35/24 Cal Bike

3 Rounds of "Kelly Kinda"

50/35 Cal Row/Ski or 35/24 Cal Bike

*Home Cal Sub 100 jumping jacks + 100 mt climbers

1 Round of "Kelly Kinda":

400m Run

30 Wallballs Jump Sqs (R+20/14, Rx 16/12)

30 Box Jumps (R+24/20, Rx20/16″)

C: Metcon (Weight)

3 Rounds
8 Barbell Strict Presses

16 Wt Bench/Box Dips

*Strict Press Go as heavy as possible but unbroken

Record heaviest unbroken 8reps of Strict Press