HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Child's Pose on Ball: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Squat Hold with Kettlebell: 30 Seconds
B: Warm-up (No Measure)
3 Rounds
Push-up to Down Dog
10 Air Squats
10 Kettlebell Deadlifts (Between Legs)
10 Single Arm Kettlebell Bent Over Rows (5 Each Side)
C: Split Jerk (EMOM x 7 Split Jerk Complex - Pausing)
1 Pausing Split Jerk
1 Split Jerk
*2s pause in the dip, 2s pause in the catch
Note: Record heaviest pause completx
D: Metcon (Time)
6 Rounds for time
250m Run
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)
15 Kettlebell Swings (R+53/35, Rx44/26)
9 HR Push ups
*The intended time range for this workout is between 18-25 minutes
*Home Sub WB sq jumps =Sq Jumps, Run = 100 mt climbers
Published by: Breanne Feudale in Uncategorized