HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice

min 2: 10 Hollow Rocks +:10 Hollow Hold

min 3: 6 Inchworm Push-Ups

min 4: 10 Alt Step-Ups + 5 Box Jumps

B: Metcon (Time)

"Problem Dog"

10 Rounds For Time:

Partner 1: 400m Run (sub 27/22 Cal Bike)

Partner 2:

Completes 1 Round

18 GHD Sit-Ups or 25 Abmat Sit-Ups

9 Burpee Box jump Overs (R+24/20, Rx20/16″)

*Each Partner must complete 5 rounds of run + 5 Rounds of GHDs and Burpee Box Jumps

Time Domain: 15:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

3 sets
1:00 Weighted Forearm Plank

1:00 Weighted Sorenson Hold

R: as needed b/exercises and sets