HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 EMOM

min 1: Bike

min 2: 2 Wall Walks + 10 second nose to wall handstand hold

min 3: Jump Rope

min 4: 12 Goblet Squats

B: Back Squat (Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80% )

C: Metcon (3 Rounds for time)

"Scar Tissue"

Every 6:00 minutes, 3 Sets

48 Double Unders

24/18 Cal Row or Ski or 18/12 Cals

12 Strict Handstand Push-Ups

6 Squat Cleans (Rx 225/155, S 165/125)

Primary Objective: Complete each round in 4:00 minutes or less

Secondary Objective: Complete the Squat Cleans in 45 seconds or less

Stimulus: Battery Work / Muscular Endurance

RPE: 7/10