HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Complete for quality
400m Run (both partners run
together passing back and forth
the Medball)
Medball Partner Sit-Up Toss x 10 Each Partner
Medball standing Rotational Partner Toss x 10 Each side each partner
Medball Russian Twist Toss x 10 Each side each partner
Plank Alternating Medball Taps x 20 each partner
400m Run (both partners run together passing back and forth the Medball)
B: Warm-up (No Measure)
Workout Primer
3 Rounds
10 Medball Front Squats
10 Empty Barbell RDLs
:30sec HS Hold
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2 Rounds
10 Wall Balls
10 Deadlifts w/moderate load
3-5 Strict Handstand Push- Ups or Pike Push-Ups
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1 Round
10 Wall Balls
6 Deadlifts with working weight
4 Strict Handstand Push-Ups or Box Handstand Push-Ups
C: Metcon (AMRAP - Rounds and Reps)
22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)
75 Deadlifts (R+185/135, Rx155/115)
50 strict Handstand Push-
Ups
Goal: 2 Rounds +/- 20 Reps
*splitting the workload in anyway you want
with the goal of getting as many reps as possible.
Published by: Breanne Feudale in Uncategorized