HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, Increasing Intensity on Each Set

1 min Row ski bike

5 Inchworm Push-Ups

10 Box Jumps

5 Burpees

25m sprint (down) 25 sprint (back)

B: Metcon (5 Rounds for reps)

25:00 EMOM
min 1: Max Cal Row Ski or Bike

min 2: Max 25m sprints

min 3: Max Burpees

min 4: Max Box Jump Overs (R+24/20, Rx20/16″)

Min 5: Rest

*Note: Min 1-5 = 1 Round. Score total reps for each round

C: Metcon (No Measure)

3 Sets for quality - Accessories
:30sec Wall Facing Handstand Hold

:15sec Rest

:30sec Sorenson Hold (weighted)

:15sec Rest