HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row

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2 Rounds through

10 Wrist Circles (each direction)

10 Big Arm Swings

8/side Quadruped Thoracic Rotations

:30sec/side KB Ankle Stretch

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1 Rounds

10 Front Squats

10 Push Press

10 Thrusters

4 Chin-Ups + 15sec Chin Over Bar Hold

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Then start adding weight to working weight

B: Metcon (Time)

Alternating Full Rounds with Partner
10 Rounds for Time (5 each)

12/10 Cal Row Ski or 9/7 Cal bike

9 Thrusters (R+115/75, Rx 95/65)

3/2 Rope Climbs

Goal: ~1:45 +/- 15sec Round

Time Cap: 25:00

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

10/10 Side Lying Thoracic Rotations

2:00 Standing Straddle w/weight