HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6min for Quality
1min Row ski bike

20 Bodyweight Reverse Lunges

100m Single Arm Farmer's Carry

B: Metcon (Calories)

AMRAP 5:

50m Walking Lunge

250m Weighted Run (R+50/35, Rx 40/25)

Max Calorie Row Ski Bike in Time Remaining

Rest 2min

AMRAP 5:

25m Single DB Walking Lunge

250m Weighted Run

Max Calorie Row Ski Bike in Time Remaining

Rest 2min

AMRAP 5:

12.5m Double DB Walking Lunge

250m Weighted Run

Max Calorie Row ski bike in Time Remaining

Stimulus: at least 1min on the rower ski or bike

*Your score is your calories. write in notes is row ski or bike

*You can hold DB any way you want

C: Metcon (5 Rounds for reps)

On the 2:00 x 5 Rounds:

9 DB Facing Burpees

30 Double Unders (Sub 60 singles)

Max unbroken T2B in Time Remaining

*Your score is your T2B

*Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups

*There is no REST

*Try and be consistent on your T2B 8-15 per round