HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Time Domain: 15:00-20:00

Time Cap: 22:00

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner