HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Choice Machine, build effort

min 2: 10 Cossack Squats + 2 Inchworm to Hollow

min 3: Choice Machine, building

min 4: :30/:30 Quadruped Adductor Rock

B: Back Squat

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Dual DB Power Cleans (R+50/35, Rx 40/25)

14 Dual DB Front Rack Forward Alt Step Lunges

3-4-5-6-7 Wall Walk

Goal: ~4 Rounds