HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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3 Sets, For Quality

8/8 Dual DB Staggered Stance RDL

2 Wall Walks + 10sec Wall Facing HS Hold

10 Scapular Push-Ups

10 Dead-Bugs

B1: Deadlift

8:00 EMOM is split between B1 and B2

min 1: 8 Deadlifts @ 65%

*Record DL weight for B1

*Note: Min 2 will be on Bench press at 65% - See B2

B2: Bench Press

8:00 EMOM is split between B1 and B2

min 2: 8 Bench Press @ 65%

*Record Bench press weight for B2

C: Metcon (3 Rounds for reps)

"Big Daddy"

3 Sets

4:00 AMRAP, 2:00 Rest

400m Run Buy-In

Max Reps in Remaining Time

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

8 Strict Handstand Push-Ups (no kipping sub Box Pike Handstand Push-Ups, DB strict press or Push-Ups)

*Sub Bike 27/22 cals