HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility Work:

2:00 minute, Thoracic Foam Roller Extensions

20/20, Side Lying Thoracic Rotations

:30/:30 Deep Lunge Ankle Mobilization

AA: Warm-up (No Measure)

2 Sets, For Quality:

60 Single Unders or 40 Double Unders

8/8 SA DB Upright Row

5/5 DB Windmills

10 DB Goblet Squats

B: Metcon (Time)

"Ronan"

For Time:

100 Double Unders (A:200 singles)

50 Alternating SA DB Hang Power Snatches, (Rx50/35, S 40/25)

100 Double Unders

100 Wall Balls, (Rx 20/14, S 16/12) 10/9ft

100 Double Unders

50 Alternating SA DB Hang Clean and Jerks

100 Double Unders

Goal: 13:00-17:00 minutes

Time Cap: 25 minutes

Stimulus: Dumbbell & Wall Ball Cycling / Shoulder Stamina

Primary Objective: Complete both Dumbbell movements within two sets maximum

Secondary Objective: Complete the Wall Balls in under 4:00 minutes

RPE: 8/10

C: Accessories

4 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10 Reverse Nordics