HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

:30 second Jump Rope Practice

10 Barbell Cossack Squats, 45/35lb (20/15kg)

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

10 Hanging Strict Knee Raises

:25/25 Second Banded Front Rack Stretch

B: Front Squat

Every 3:00 minutes, 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 8 Reps @ 70%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 83%+

C: Metcon (Time)

"Barbelle Fett"

For Time:

*25*20*15*10

Toes To Bar (A: Knee to Elbows)

DB Front Squats (Rx50/35, S 40/25)

*Begin each round with 50 DU (A:100 Single Unders)

Time Cap: 18 minutes

***DO NOT DROP THE DB***

Goal: Sub 11 minutes

Primary Objective: Best possible time, create a plan to achieve best time.

Secondary Objective: Fast transition and perform double unders or singles immediately