HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 5x (2 for 1 Burpee)

min 3: :20sec/:20sec Single Leg Glute Bridge Hold

min 4: 20 Bent Over Reverse Flys *light

min 5: 20 Alternating V-Ups

*2 for 1 burpee is 2 push-ups into the burpee

B: Metcon (Time)

5m Row or Ski for Time (SUB: 4250m Row or ski)

-Every 3:00 Complete, alt stations

Station 1: 200m Run

Station 2: 60 DU (60 singles)

*start on the rower

Goal: 27:00-33:00

Time Cap: 39:00

C: Metcon (No Measure)

If time permits
A) Strict Toes to bar or Strict knee-raises

• 3 sets of 10

• (Perform the eccentric or "lowering" portion of the exercise slowly and with control)

B) Russian Twist (you pick wt.)

Tabata – 20 on/10 off – 8 Rounds

C) Rolling Planks

• Accumulate 50 (25 each side) with as little rest/sets as possible