HomeGrown AthletX - Functional Fitness

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A: Back Squat (Pause)

(:02 Pause in Bottom)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 82-85%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 85+%

- Rest 2 minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (Time)

2021 virtual games event 3
10-9-8-7-6-5-4-3-2-1

Thruster (R+95/65, Rx75/55)

Wall Walk

Time Cap: 20:00

Goal: Be smart on the thrusters if you go with the heavier option make sure to break them up early to be able to save your shoulder and keep heart rate lower for the rest of the workout.