HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM
Min 1: 45sec easy Row Bike or Ski

Min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers

Min 3: 100m run (easy)

B: Warm-up (No Measure)

Burpee Simon Says
Position 1: Standing

Position 2: Chest to Deck

Position 3: Top of Push-Up

Position 4: Bottom of Squat

Position 5: Jump

C: Metcon (Time)

3 Person team
Every 4:00 for 36:00

Station 1: 500m/420m Row or Ski 40/32 cal Bike

Station 2: 30 Burpees

Station 3: 400m Run

*Record: Lowest total time as a team.

***

Partner 1: Starts on Station 1

Partner 2: Starts on Station 2

Partner 3: Starts on Station 3

*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. We are focusing on our aerobic capacity and speed/sprint.

**Subs: Scale volume

Station 1: 400/320m Row

Station 2: 20 Burpees

Station 3: 250m Run