HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

5/5 World's Greatest Stretch

10 Bird Dogs w/knee tuck

10/10 Single Leg Glute Bridges

5 Barbell Jumping Squats, 45/35lb (20/15kg)

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

B: Front Squat (10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%

Percentages are based on your 1-rep max Front Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Boaty McBoatface"

10 minute AMRAP

12/9 Cal Row or Ski or 8/6 Cal Bike

3-4-5-6-7 etc.

Bar Muscle-Ups (A: Burpee Pull-Ups)

Thrusters (Rx135/95, S 115/75)

Score: Total Reps

Primary Objective: Get through the round of 7 reps

Secondary Objective: Unbroken Thrusters

Stimulus: Leg & Shoulder Stamina

RPE: 8/10