HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice (Easy pace)

15 Banded Goodmornings

6/6 Single Arm Ring Rows

:20/:20 Single Leg Glute Bridge Hold

:20/:20 Second Side Plank Hold

B: Deadlift (Every 2:00 Minutes, 6 Sets
7 @ 70%
6 @ 75% x 2 Sets
5 @ 82% x 2 Sets
3 @ 87%

*Percentage is based off of your 1 rep max. Rest as needed between set )

C: Metcon (AMRAP - Rounds)

"Doin' Time"

Every 75 seconds until failure

10 Deadlifts, (Rx 225/155, S 165/125) (A: 40% of 1RM)

8* Chest To Bar Pull-Ups

*C2B reps increase by 2 each set

Goal: 4+ Rounds

Cap: 8 rounds

Primary Objective: Speed on both movements

Secondary Objective: Complete 5 rounds

RPE: 9/10

Stimulus: Anaerobic / Grip Endurance