HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1min each
Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Front Squat (10RM Front Squat (=75% 1RM))

Front Squat

*Sq clean the first rep

C: Metcon (Time)

5 Rounds
21/16 Cal Row Ski or 15/12 Cal Bike

10 Double Dumbbell Thrusters (R+50/35, Rx 40/25)

5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)

*25 Min Time Cap

*Home Cal Sub 60 Mt climbers