HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality

1:00 Row Ski or Bike

:30sec Jump Rope

1:00 KB 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Step Lunge (5/5)

:15/:15 Overhead Tricep Stretch

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

Station 1: Partner 1

20 American KB swings (R+53/35, Rx44/26)

5 Strict pull ups

Station 2: Partner 2

20 Deadlift (R+145/100, Rx120/80)

20 V-ups

Station 3: Both Partners, both working at same time

70/60 cal row or ski or 50/40 Cal Bike

100 Double Unders

*partners switch stations and repeat sequence until 20:00