HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Mountain Climber Lunge to Stretch

15/15 Box Step-Downs

:20 second Hollow Hold

:30 second Glute Bridge Hold

B: Back Squat (Back Squat Clusters
Every 3:30 minutes, 4 Sets
Sets 1-2
2 Reps
Rest 30 seconds
2 Rep
Rest 30 seconds
1 Rep
@ 85% across

Sets 3-4
1 Rep
Rest 30 seconds
1 Rep
Rest 30 seconds
1 Rep
@ 90% across )

C: Metcon (No Measure)

"Hal L"

16:00 EMOM

min 1: 10 Dual DB Front Rack Tall Kneeling to Standing

(Rx50/35, S 40/25)

min 2: 20 Dual DB Renegade Rows

min 3: 30 Abmat Sit-Ups

min 4: Rest

Primary Objective: Complete each movement in under 50 seconds

Secondary Objective: Maintain unbroken sets throughout