HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Back Squat

Take 12:00 to Establish a 5RM Back Squat

C: Metcon (3 Rounds for distance)

Row progression
"Salmon of Capistrano"

3 Sets

4:00 AMRAP, Max Meters Row or Ski or Cal Bike or 1000m Run

4:00 Rest