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Uniquely Abled Fitness Program Starts 3/3

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks

Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)

B: Deadlift (Every 6:00 minutes for 18:00 minutes, Complete
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
Percentages are all based on your 1-rep max Deadlift
*Record heaviest single)

C: Metcon (No Measure)

"Flip Flopped"

15:00 minute EMOM

minute 1: 21 V-Ups

minute 2: 50ft Handstand Walk (A: 5 Wall Walks)

minute 3: 9 Deadlifts (Rx 275/185, S 225/155)