HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 GHD Back Extensions or BW Jefferson Curls

8 Behind the Neck Strict Press

6/6 Staggered Stance Barbell Goodmornings

4 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

B: Deadlift (Dead stop)

Every 3:00 for 18:00

5 Reps @ 70%

4 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

1 Rep @ 95%

1 Rep @ Heavy for Day

C: Metcon (Time)

"Nego y Azul"

For Time

50 Double Unders (sub 100 single unders)

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6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

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100 Double Unders (sub 200 single unders)

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6 Rounds

3 Hang Power Clean

3 Front Squat

6 Back Rack Reverse Lunges

Load: (R+135/95, Rx 115/75)

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50 Double Unders (sub 100 single unders)

Time Domain: 11:00-15:00

Time Cap: 15:00