HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality

:30 Jump Rope Practice

10-15 Banded Goodmorning s

25ft Low Crawling Lung e

8/8 Single Leg KB RD L

10 Lateral Box Crossover Step-Over s

B: Back Squat (10:00 EMOM
3 Reps @ Goal 20 Rep for Next Week )

C: Metcon (AMRAP - Rounds and Reps)

"Veronica Vaughn"

8:00 AMRAP

48 Double Unders (A: 96 single unders)

16 American KBS

16 Goblet Squat

Load: (Rx53/35, S 44/26)

~4 Rounds

* The goal today is to keep the movements unbroken.

D: Metcon (No Measure)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

Optional Accessories: Posterior Chain Emphasis

3 Sets, For Quality

8/8 Single Leg Romanian Deadlift

:30sec Sandbag Bear Hug Hold

12 Weighted Hip Extensions

R: as needed