HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5/5 DB Lateral Lunge

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

B: Deadlift (Strength Superset: Deadlift + Bench Press
Every 3:00 minutes, 5 Sets
Deadlift x 2.2.1 @ 80%+

**See "BB" for Bench press**
)

BB: Bench Press (Bench Press x 5 @ 75%+ )

C: Metcon (No Measure)

"A Thundering"

Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)

Station 1: 50 Double Unders (A: 100 Singles)+ 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings (Rx70/53, S 53/44)+ 15/10 Ring Push-Ups *at parallel

Primary Objective: Complete each station in 90 seconds or less

Secondary Objective: Remain Unbroken on each movement

Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina

RPE: 8/10