HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (From the rack)

Set 1: 6 reps @ 60%

Set 2: 6 reps @ 65%

Set 3: 6 reps @ 70%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85+%

Set 6: 3 Reps @85+%

* Rest 1 ish min b/t sets

% Based on 1RM OHS

B: Metcon (Time)

400m Run

20 Burpee Box Jump (R+30,24, Rx24/20)

20 DB Floor Press (R+50/35, Rx40/25)

100ft Handstand Walk

10 Burpee Box Jump

10 DB Floor Press

400 m Run

Rx: 50ft HSW

Scaled: 5 wall walks

100ft =grown strong wall to wall ball wall and back

Goal: 13-15:00 cap 20min

This one will be all pressing and shoulder stamina. Stay consistent on all movements