HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

B: Warm-up (No Measure)

3 Rounds (Use Wall Ball)
10 Deadlifts w/ Ball

10 Alt forward step lunges w/ Ball

10 Sq Clean w/Ball

C: Metcon (Time)

100 Double Unders, 50 Shoulder Taps

80 Double Unders, 50 Shoulder Taps

60 Double Unders, 50 Shoulder Taps

40 Double Unders, 50 Shoulder Taps

20 Double Unders, 50 Shoulder Taps

*15min time Cap

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
45 Wallballs Sq Jumps (R+20/14, Rx 16/12)

30/24 Cal Row Ski or 21/17 Bike

15 Deadlifts (R+ 275/185, Rx 225/155)

*Home Cal sub 60 step ups or 30 box jumps

*expect to complete around 2+ to 3+ rounds