HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
30sec Jumping Jacks

30sec Single Unders/DU

30sec Up dog Down Dog

30sec Alternating Reverse Lunges

B: Thruster (On the Minute for Max Load:)

1 Barbell Thruster

Females start at R+95/Rx 75 and climb by 5 lbs per round.

Males start at R+135/Rx 95 and climb by 10 lbs per round.

*you can start with the bar racked

Record heavist thruster

C: Metcon (Time)

3 Rounds For Time [30 Minute Cap]
800m Row/Ski or 30/21 cal Bike

80 Double Unders (160 single Unders)

400m Run

20 Russian Kettlebell Swings (R+70/53, Rx 53/44)

10 Kettlebell Box Step Overs (R+24/20, Rx20/16)

*Hold KB any way you want for step overs

*The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)

*Let’s put a hard time cap of 30 minutes on this workout to keep things on track

*Home Cal Sub 60 step ups