HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2min Easy Row
10 Spidermans
10 alt Mountain Climbers
10 Air Squats
10 Frog Hops
10 alt Box Step-ups
10 Burpees
B: Handstand Hold (5 Rounds)
15/12 Cal Row/Ski or 11/8 cal bike
Accumulate 30-60sec. Handstand Holds on box or freestanding
C: Metcon (3 Rounds for reps)
3 Rounds:
3 Burpee Box Jumps (R+24/20, Rx20/16″)
6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)
9 Double Dumbbell Deadlifts
50/35 Calorie Row Ski or Bike 35/18
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Double Dumbbell Deadlifts
50/35 Calorie Row Ski or Bike 35/18
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Double Dumbbell Deadlifts
*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike
*burpee box jumps Stand to full extension at the top of each rep
*35min time cap
*Home Cal sub 100 step ups
Published by: Breanne Feudale in Uncategorized