HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds of practice
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Arch Hold

B: Metcon (Time)

800 Meter Run

25 Double DB Thrusters (R+50/35, Rx 40/25)

25 Double DB Devils Press

800 Meter Run

25 Single DB Overhead Squats

25 Dragon Flys

800 Meter Run

25 Double DB Front Squats

25 Single DB Turkish Get up

MODIFICATIONS

800 METER RUN

50/35 Cal Bike

DEVILS PRESS

Reduce Reps

Use one DB

DRAGON FLYS

Bend one leg

leg lifts

TURKISH GET UP

Turkish sit up

C: Metcon (No Measure)

Midline
75 ab mat Sit-ups