HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

400m Run

20/20 Banded Heel Pulls

10/10 Banded Leg Drives

:30sec Forward Lean Wall March

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Core Prep Warm-Up

10:00, For Quality

6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Metcon (2 Rounds for time)

2 Sets, Each For Time

800m Run ( Sub Bike, Cals 70/52)

30 American KBS (R+70/53, Rx 53/44)

50 Wall Balls (R+20/14, Rx 16/12)

20 American KBS

R: 5:00 b/s

Time Domain: 8:00-12:00/Set, 20:00-25:00 Total

Time Cap: 12:30/Set, 30:00

C: Metcon (No Measure)

If time permits - mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose