HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 2:00 minutes , 5 Sets

Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)

Holding between 60-70%

C: Metcon (Time)

2 Rounds, For Time:

600m Run (A: 42/33 Cal Bike)

36 Wall Balls (Rx 20/14, S 16/12)

24 Toes to Bar (A: strict knee raise)

12 Alt Hang DB Clean and Jerk (Rx70/50, S 60/40)

Time Domain: 14:00-17:00 minutes

Time Cap: 20:00 minutes