HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back
10 Empty Barbell RDLs + 5 No Dip Muscle Cleans
10 Air Squats @ 3030 Tempo
60sec Dead hang
10 Alternating Lunges
B: Metcon (No Measure)
8:00 EMOM
Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo
Min 2: 5 Seated Box Jump to High Box
C: The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)
Published by: Breanne Feudale in Uncategorized