HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets

10 Bootstrap Squats

12 Alternating Step-Ups

:30sec KB Dead-Bugs

10 Alt Bird Dogs w/3sec Pause @ ext

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Plyometric Primer

3 Rounds

10 Skater Jumps

50ft Burpee Broad Jumps

B: Metcon (Weight)

Battery Work
"He Must Workout"

20:00 EMOM

Min 1: 4 Front Squats *from floor

Min 2: 8 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Min 3: 10 Deadlifts *at front squat load

Min 4: 14 Bar Facing Burpees

Min 5: Rest and adjust loads

*starting loads @ 75-80% of limiting movement

*Record heaviest load

C: Metcon (No Measure)

Friday finisher
3 Sets

Max Dead-Hang directly into unbroken set of Strict Pull-Ups

R: 2:00 b/s

*cap dead-hang at 1:00

*sub Max banded or Toenail Spot Pull-Ups