HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility / Stretching

1:00 minute Wall Candle Pose

:30/:30 Pigeon Stretch

:30/:30 second Single Arm Overhead Box Opener

Once you have completed the above mobility work, please move on to the General warm up below:

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Push-Ups w//toe touch

10 Mountain Climber to Lunge Stretch

B: Deadlift (Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Deadlift
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
Load: 75%+, increasing
Station 2:
:20 - :30 second wall facing HST hold
*Comp : 30 second HSW for distance)

C: Metcon (AMRAP - Rounds and Reps)

"Kray"

7:00 AMRAP

10 Alt DB Snatch (Rx70/50, S 60/40)

30 Double Unders (A: 60 singles)

Primary Objective: Complete 6+ Rounds

Secondary Objective: Unbroken Dumbbell Snatch and Double Unders

Hinge / Shoulder Stamina

RPE 7/10