HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 2:30, 6 Sets
Sets 1-3: Front Squat Clusters
2.2 @ 85%+
Rest 30 seconds between clusters

**See BB fpr Sets 4-6**)

BB: Back Rack Lunge (Sets 4-6 Back Reverse Lunges
5/leg , Choice on Load
Rest 30 seconds per leg )

C: Metcon (Time)

"Gambino"

7 Rounds, For Time:

7 DB Bench Presses, (Rx70/50, S 60/40)

7 Burpee Chest to Bar Pull-Ups

7 Front Squats (Rx135/95, S 115/75)

Time Cap: 18 minutes

Goal: 10:00-14:00 minutes

*Front Squat must start with the barbell on the floor

Primary Objective: Unbroken DB Bench + Front Squat

Secondary Objective: Maintaining/pace 90 seconds per round.

Full Body Muscular Endurance / Stamina

Push / Pull

RPE 8/10