HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Weightlifitng complex (Weight)

Front Squat + Back Squat

Every 3:00 for 12:00

4+6 @ 75% of Front Squat

*to be performed as 4 front squats rack the bar then directly into 6 back squats

*Keep wt. same across

C: Metcon (Time)

"Empire State of Mind"

For Time , Partitioned anyway you choose

55 Deadlift

55 Box Jumps (Rx24/20, S 20/16″)

*Deadlift Load

18 Reps @ (Rx 185/125, S 155/105)

15 Reps @ (Rx 225/155, S 175/125)

12 Reps @ (Rx 275/185, S 225/155)

10 Reps @ (Rx 315/205, S 245/175)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold