HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Weightlifitng complex (Weight)

Every 3:00 for 12:00, 4 Sets,

3 Front Squat +5 Back Squats

@ 80% of Front Squat across

C: Metcon (6 Rounds for weight)

“Patton Oswalt”

Every 1:15 x 6 Sets

Thrusters

Set 1: 18 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 9 Reps

Set 5: 6 Reps

Set 6: 3 Reps

*Sets must be unbroken. Barbell starts from the floor. Recommend small weight increases to meet time domain.

*Record weight for each set for total weight.

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch