HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Squat Snatch

6:00 EMOM

1 Rep @ 75%

R: 1:00

6:00 EMOM

1 Rep @ 80%+ building

*Record heaviest 1 Rep

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

40 Cal Row or Ski 30 Cal Bike

15 Dual DB Deadlifts (R+50/35, Rx 40/25)

60 Double Unders

10 Dual DB Front Squats

*Try 2-3 rounds. For today men and women cal are the same. -Scaling is very simple today and the main focus is to really push that threshold pace and stay consistent for each set. For those that are feeling tired or beat up, have them just monitor their heart rate and steady below 70 bpm

D: Metcon (No Measure)

If Time Accessories
4 Rounds

1:00 V-Ups

1:00 Rest

1:00 Weighted Plank

1:00 Rest

:30/:30 Paloff Press Hold

1:00 Rest