HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B1: Back Squat (On a 20:00 Clock to Complete 

Pause Back Squat (1sec) + Back Squat 
4 Sets 
2+2, @ 80%+ 
R: 2:30 b/s 
 
directly into.. )

B2: Front Rack Reverse Lunge (Weight)

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

R: as needed b/s

C: Metcon (Time)

"Iceman"

For Time

43/30 Cal Row or Ski or 33/24 Cal Bike

50 American KBS (Rx53/35, S 44/26)

30 Toe to Bar

Time Domain: 5:00-7:00

Time Cap: 10:00