September 8, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds:

1min Row Bike Ski

30sec PVC Pass Throughs

1min PVC OHS Squats

B: Overhead Squat (On the Minute x 10: Complex)

1 Power Snatch

1 Tempo Overhead Squat (5-5-5)

*5sec down, 5sec in the bottom, 5sec up.

Record heaviest complex

C: Metcon (Time)


Calories Row Ski or Bike

Overhead Squats (R+95/65, Rx 75/55)

*The workout should take 6-12min

*Choose OHS weight that you can complete in 1-2 sets

*Home Cal Sub 54-42-30-18 box jumps

Published by: Breanne Feudale in Uncategorized

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