HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

2:00 Cardio Choice

8 Dual Dumbbell Front Squats , light to moderate load

10/10 Single Leg Dumbbell Glute Bridge

10/10 Bird Dogs w/Pause

:30 second Scapular Pull-Ups

B: Metcon (No Measure)

"Stone Cold"

20 minute EMOM, Alternating each minute:

Minute 1: 5 Tempo Back Squats @ 55-60% of 1rm

Minute 2: 8/8 Dual DB Bulgarian Split Squats, Moderate Load

Minute 3: Unbroken Set of Strict Pull-Ups

Minute 4: Rest

Primary Objective: Quality movement , holding tempo on the Back Squats. 4 sec lower, 1 sec pause in the bottom position, Xplode up & a 2 sec rest at the top.

Secondary Objective: Maintain unbroken pull-ups to sets of 8+ reps

RPE: 6/10

C: Recovery (No Measure)

1:00 / 1:00 minute Elevated Pigeon Stretch

1:00 minute Seated Chest Stretch

1:00 minute Frog Stretch

1:00 / 1:00 minute Single Leg Forward Fold