HomeGrown AthletX - Functional Fitness

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A.: Warm-up (No Measure)

EMOM x 12 ( 2 Rounds):

Minute 1 – :100 m Run

Minute 2 – :40s Alt Samson Stretches

Minute 3 – : 100 m Run

Minute 4 – :40s scapular retractions

Minute 5 – :100 m Run

Minute 6 – :40s Glute Bridges

B.: Metcon (Time)

For time:

1000/800m Row/Ski or 60/48 Bike

then..

4 rounds

15 Burpee Box Jump Over (R+24/20, Rx 20/16)

20 Alt DB Snatches (R+50/35, Rx40/25)

30 Ab-mat Sit-ups