HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

6/6 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

10 Dual DB Romanian Deadlifts

B: Back Squat

Take 8:00 to Build to weight for Back Squats

20 Back Squats @ 60% +5-10# from last week

* We adding 5-10# from last week and working on our breathing and bracing positions. Just warm-up with sets of 3 until you get to your weight

C: Clean

High Hang Squat Clean + Hang Squat Clean

Every 90sec for 12:00 (8 Sets)

1+1 @ 65% x 3 Sets

1+1 @ 70% x 3 Sets

1+1 @ 75% x 2 Sets

*Record heaviest set

C: Metcon (Time)

"Little Green Bag"

For Time

60/40 Cal Row or Ski or 40/25 Cal Bike

30 Thruster (R+75/55, Rx 65/45)

50m Dual DB Front Rack Walking Lunge (R+50/35, Rx 40/25) (25m down, 25m back)

Time Domain 7:00-10:00

Time Cap: 15:00