HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Row, ski or Bike

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2 Rounds

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

:20/:20 Side Plank

1:00 Plank

B: Metcon (Time)

30:00 AMRAP
250/200m Row or ski or 18/13 cal bike

50m Dual DB Front Rack Carry (R+50/35, Rx 40/25) (25m down, 25m back)

250/200m Row or ski or 18/13 cal bike

100m Dual DB Farmers Carry (50m down, 50m back)

250/200m Row or ski or 18/13 cal bike

100m D-Ball or Sandbag Carry or Plates (R+100/75, Rx75/50)

-Max Effort Dead-Hang

*score = total seconds hanging

Goal is 3-4 Rounds, trying to get 4+ minutes of hanging

C: Warm-up (No Measure)

If time permits - Yoga flow
2 Rounds Through

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon