HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

:30 second Echo Bike

50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry

6/6 Single Arm Kettlebell High Pulls

6/6 Single Arm Kettlebell Arnolds Press

5/5 World's Greatest Stretch

5/5 Archer Ring Rows

B: Shoulder Press (Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds

3 Push Press @ 75%+
**See "BB" for Push Press**)

BB: Push Press (3 Push Press @ 75%+ )

C: Metcon (3 Rounds for reps)

"The Sting of Wisdom"

3 Rounds

4:00 amrap

3 *Body Blasters

5 Box Jump Overs (Rx24/20, S 20/16″)

14/10 Cal Row or Ski or 10/7 Cal Bike

2:00 rest

*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow

The goal today is to finish the body blasters in 30 seconds or less then move quickly to finish the box jump over and cals within the next minute. Goal is 1:30/round or 2+ rounds for each 4:00 AMRAP.

Primary Objective: 2 + rounds on each AMRAP

Secondary Objective: Power output on the cals

-Stimulus: Muscular Endurance, Bodyweight Conditioning

-RPE 7/10