HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Barbell Quarter Squat Jumps

10 Behind the Neck Elbow Punch Throughs

3-5 Kneeling Squat Jump

B1: Push Press

8:00 EMOM

min 1: 5 Push Press @ 90% of 5RM

*Record weight

See B2

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

B2: Deadlift

8:00 EMOM

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

*Record weight

C: Metcon (Time)

Barbell conditioning
"Unchained"

5 Rounds For Time

3 Wall Walks

12 Hang Power Clean

9 Push Jerk

Load: (R+135/95, Rx 115/75)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch