HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio of Choice

10 Goblet Cossack Squats

10 Russian KBS

50ft Burpee Broad Jumps

10 Ice Skater Jumps

B: Box Back Squats (Weight)

Box Squat

12:00 EMOM

Min 1-6: 5 Reps @ 60-65%

Min 7-12: 5 Reps @ 65-70%

20/16" Box

**TWO spotters**

C: Metcon (Time)

"Night Time is the Right Time"

1-2-3-4-5 Wall Walks

5-4-3-2-1 Squat Cleans (R+185/125, Rx155/105)

Time Domain

4:00-7:00

Time Cap: 9:00

D: Metcon (Time)

Friday finisher
100 V-Ups

*Every Break Perform 30sec Plank Hold