HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Push Press

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (Time)

4 Rounds

12 Chest to Bar Pull-Ups

12 Shoulder to Overhead (R+135/95, Rx 115/75)

R: 30sec

12 Toe to Bar

16/11 cal Row or Ski or 12/9 Cal Bike

R: 60sec

Time Domain: :45-1:15/segment, 11:00-15:00/running time

Time Cap: 17:00 Time Cap