HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

50-60 Single Skips

10 Bootstrap Squats

10 Cat Cows

10 Hollow Rocks

10 Medball Passes

B: Back Squat (Every 2:00 minutes, 9 Sets
3 Rounds of
Set 1: 5 @ 75%
Set 2: 3 @ 80%
Set 3: 1 Rep @ 85%

*add 3-5% on each wave if you feel good with solid technique)

C: Metcon (AMRAP - Rounds and Reps)

"Wattle"

8:00 AMRAP

10 Toe to Bar

15 Wall Balls (Rx 20/14, S 16/12) 10/9ft

35 Double Unders (A: 70 single unders)

Primary Objective: Unbroken Reps throughout

Secondary Objective: Complete 4+ Rounds

RPE 7/10