HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press

10 Barbell Good Mornings

8 Alternating Barbell Dead-Bugs

B: Deadlift (15:00 minute to Establish a 3RM Deadlift )

C: Metcon (Time)

"Top Gun"

For Time

20 Thrusters

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Load: (Rx135/95, S 115/75)

4 Burpees to start, and at the top of each minute

8:00-15:00 minutes

Time Cap: 20:00 minutes

Primary Objective: Fastest overall time achieved

Secondary Objective: Complete 8+ Reps each minute on the barbell

Stimulus: Barbell Cycling / Muscular Endurance / Leg Stamina

RPE: 9/10