HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Rowing Golf Warm-Up
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*Fastest is 4:01
Specific Prep
2 Rounds
8 KB Deadlifts
6 Russian KBS
4 American KBS
10 Alternating Step-Ups
5 Box Jumps
10 Sumo Deadlifts
5 Upright Rows
B: Metcon (Time)
In Teams of 3 For Time
150 Burpees
150 American KBS (R+70/53, Rx 53/44)
150 Box Jumps (R+24/20, Rx20/16″)
150 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
*Partition in any order you want. Only 2 partners can be working at a time while the 3rd partner rests
Goal: 20:00-30:00
Time Cap: 35:00
C: Warm-up (No Measure)
If time permits: Stretching
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
Published by: Breanne Feudale in Uncategorized