HomeGrown AthletX - Functional Fitness

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Warm-Up

20 Seated 90-90 Rotations

5/5 World's Greatest Stretch

-then-

For Quality:

10:00 AMRAP

3/3 Kettlebell Windmill , Light Load

3 Burpee Pull-Ups

6 Box Jumps, Step Down

9 Kip Swings

1 "Barbell Complex"

Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch

Partner Bicouplet 1 & 2 (2 Rounds for time)

Part A

12-9-6

Power Snatches

Bar Muscle Ups (A: Burpee Pull-Ups)

Rest 5:00 minutes

Part B

21-15-9

Power Snatches

Chest to Bar Pull-Ups

Barbell:

Part A) (Rx135/95, S 115/75)

Part B) (Rx 75/55, S 65/45)
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Goal: 4:00-6:00/Couplet

Time Cap: 20:00

Score: Each Time

RPE: 7-8/10

Primary Objective: Complete each couplet as fast as possible

Secondary Objective: Split the workload evenly between partners

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon