HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10 Alternating Bird-Dogs

B: Deadlift (Take 15:00 to Establish a 3RM )

C: Metcon (No Measure)

"Kraglin"

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps (Rx30/24, S 24/20″)

min 3: Max Strict Handstand Push-Ups

min 4: Rest