HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
30 Seconds:
Jumping Jacks
Spidermans Stretch
Push-up to Down Dog
Jumping Jacks
Samson Stretch + Air Squat
PVC Pass Through
PVC Overhead Squats
PVC Pass Through (More Narrow)
B: Gymnastics Stamina
Not for Time
1:30 Light Row Ski or Bike, 35% Max Ring MU sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)
1:30 Light Row Ski or Bike, 45% Max Ring MU
1:30 Light Row Ski or Bike, 55% Max Ring MU
2:00 Light Row Ski or Bike, 35% Max Ring MU
2:00 Light Row Ski or Bike, 45% Max Ring MU
2:00 Light Row Ski or Bike, 55% Max Ring MU
*Home Row ski bike sub jump rope the same times as above
C: Metcon (Time)
3 Rounds
800m Run
20 Toes to Bar
10 Front Squats (R+185/125, Rx155/105)
*Home sub T2B =v-ups
*30 min Time cap
Published by: Breanne Feudale in Uncategorized