HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00, For Quality

1:00 Cardio Choice

50ft Low Crawling Lunges

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

B: Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4 Sets, 2+4 @ 85% of Front Squat

C: Metcon (Time)

"Rivers of Babylon"

For Time

70/55 Cal Row or Ski 49/40 cal Bike

50 DB Goblet Squat (Rx50/35, S 40/25)

30 HR Push-Ups

50/40 Cal Row or Ski or 35/28 Cal Bike

30 DB Goblet Squat

10 Strict Handstand Push-Ups

Time Domain: 11:00-15:00

Time Cap: 20:00

Primary Objective: Increased pace throughout workout. Looking to have the second row faster than the first row.

Secondary Objective: Unbroken sets on goblet squats

RPE: 8/10