HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m run

10 Up Dog Down Dog

10 Glute Bridges

10 Shoulder Taps

B: Metcon (Weight)

Double Dumbbell Bench Press

After Each Set:

30 Banded Pull Aparts

C: Metcon (3 Rounds for time)

[On the 0:00]:

1 Mile Run

[On the 10:00]:

3 Rounds:

15 Hang Power Cleans (R+135/95, Rx 115/75)

12 Lateral Barbell Burpees

9 Thrusters

[On the 20:00]:

1 Mile Run

*You’ll have 10 minutes to complete each of the 3 scored sections in today’s workout

*Cap each of these efforts at 9 minutes, giving you at least 1 minute to rest and transition to the next part

*Record your score for the first mile run, the 3 round triplet, and the second mile run separately