HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

5/5 SA DB Deadlifts

10 DB Goblet Cossack Squat

:30sec DB Dead-Bug

B: Back Squat

Take 15:00 to Establish a 1RM Back Squat

R: 5:00

Max Reps at 85% of 1RM (Goal 5-8 Reps)

*Record max reps at 85% in notes

empty bar 10 reps

40-50% 5 reps

60% 3 reps

70% 2 reps

75% + 1 reps

C: Metcon (AMRAP - Rounds and Reps)

"Priam"

10:00 AMRAP

5 x Right Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

5 x Left Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

10 Single DB Box Step-Overs (R+24/20, Rx20/16″)

Load: (R+50/35, Rx 40/25)

*for an extra challenge use a KB (R+53/35, Rx44/26)