HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Overhead Squat (Every 90sec, 6 Sets 
3 Overhead Squats, starting @ 70% 
build to a 3RM for the Day 
*Record heaviest weight)

C: Metcon (AMRAP - Rounds and Reps)

"Doc"

18:00 AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

12 Overhead Squats (Rx 95/65, S 75/55)

12 Chest to Bar Pull-Ups

Goal 6-8 Rounds