HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
10-15 Banded Goodmornings

25ft Low Crawling Lunge

8/8 Single Leg KB RDL

10 Lateral Box Crossover Step-Overs

:30sec Wall Sit

B: Front Squat

10:00 EMOM

1 Paused Front Squat (2sec)

*Start @ 70% and increase to max for day

*Record heaviest pause FSQ

C: Metcon (AMRAP - Rounds and Reps)

"I've Got News For You"

12:00 AMRAP

20 Alt DB Snatch (R+50/35, Rx 40/25)

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

20 Wall Balls (R+20/14, Rx 16/12)

Goal: ~3+ Rounds