HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
250m Run

10 Bootstrap Squats

10 Alternating Lunges

10 Alt V-Ups

6 Scap Pull-Ups + 6 Strict Knee Raises

8 Ring Rows

B: Pull-ups (Weighted Strict)

Take 10:00 to hit 1RM Weighted Strict Pull-Up

*Record in notes your weight

C: Metcon (Time)

2 Rounds
400m Run

20/15 Strict Pull-Ups

30 Air Squats

400m Run

20 Toe to Bar

30 Air Squats

Time Per Round = 6:15-10:00

Total Time: 13:00-20:00

Time Cap = 25:00

D: Metcon (No Measure)

2 Rounds - If time permits
Right Leg / then Left Leg

:30sec Down Dog

:30sec Low Lunge

30 Elbow to Knee and Rotate

:30 sec Reach to Sky and Hold

:30 sec Half Kneeling Hamstring Stretch

:30 sec Half Pigeon