HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (42x1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

B: Back Squat (20:00 minutes to Establish
1RM Back Squat )

C: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Keep all sets to 10+ Wall Balls at a time

Secondary Objective: Complete the workout in under 8:00 minutes. This means we are doing more than 18 Wall Balls / minute.

Stimulus: Muscular Endurance + Stamina / Quad

D: Recovery (No Measure)

1:00/1:00 minute Elevated Pigeon Pose

1:00/1:00 minute Figure 4 Wall Stretch

1:00/1:00 minute Scorpion Stretch

2:00 minute Goblet Squat Ankle Mobility