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: Box Back Squat

Use box or bench. squat position is parallel or 1" below
Every :90sec

sets 1-6: 3 Reps @ 70-75%

sets 7-12: 3 Reps @ 80-85%

20/16" Box

*Record heaviest 3reps

*Box height should be right at parallel or right above so adjust accordingly if 20/16 doesn't fit this requirement

C: Metcon (2 Rounds for time)

"Peekaboo"

Every 5:00 for 10:00

15-12-9

Alt DB Snatch (R+50/35, Rx 40/25)

Lateral Burpees over DBs

*Sprint!

* The goal here today is to finish each set in 3:00-3:30

D: Metcon (No Measure)

Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose