HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 Bootstrap Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

6 Scap Pull-Ups + 6 Kip Glides

8/8 Single Arm DB Push Press

B: Warm-up (No Measure)

Primer (10-15min)
BMU Progression:

Pistol Progression

3-4 Sets, increasing to working weights

Power Clean + 3 Push Jerks

C: Metcon (AMRAP - Rounds and Reps)

"Open House"

20:00 AMRAP

3 Shoulder to Overhead (R+185/125, Rx155/105)

5 Bar Muscle-Ups (sub Burpee C2B Pull-Ups or Burpee pullups)

8 Alt Pistols

Goal: 1:30-2:00/Round

10+ Rounds

D: Metcon (No Measure)

Friday finisher
3 Sets

Max DB Pinch Grip Hold (R+ 25/15, Rx 15/10 per hand)

R: 15sec

10 Barbell Curls

R: 15sec

Max Dual DB Overhead Hold (R+50/35, Rx 40/25)

R: 15sec

10 Barbell Strict Press

R: 60sec