HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
1:00 Bike

200m Run

10m High Knees

10m Butt Kicks

3x 10m/10m Lateral Shuffle

B: Metcon (6 Rounds for time)

Monostructural Focus
"What About Bob"

Every 5:00 for 30:00, 6 Sets

24/18 Cal Row or ski or 18/14 Cal Bike

400m Run

Goal: 3:00 to 3:30/round

C: Metcon (No Measure)

Finisher - 3 sets for quality
16 Bent Over KB Seesaw Row

10 Dual DB Zottman Curls

8/8 Plyometric Foot Elevated Glute Bridges

8/8 Single Leg Tempo Slider Hamstring Curls