HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, Alternating each minute:

Minute 1: 12/9 Calorie Machine of Choice

Minute 2: 50/50ft (15/15m) Kettlebell Mixed Rack /Overhead Carry , Moderate Load

Minute 3 & 4: 10 Split Stance Behind the Neck Strict Press + 10 Barbell Cossack Squats , 45/35lb (20/15kg)

B: Clean and Jerk (Every 2:00 minutes, 6 Sets
1 Clean and Jerk @ 75%+ building to a 1RM )

C1: Front Squat (15:00 minute to Establish a 1RM Front Squat
Rest 3min - Then "C2")

C2: Front Squat (Establish 10RM Front Squat (Goal 75%+ of 1RM) above)

D: Metcon (Calories)

Bonus Test!

“5:00 minute Max Calorie Air Bike Test”

*Choose an Echo Bike or Assault Bike and go for a max effort. You gotta want this one! Attack it!