HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Alternating On the Minute x 12
Minute 1: Supermans

Minute 2: Weighted AbMat Sit-ups

*Pick a Number of reps and be consistent each minute

B: Metcon (3 Rounds for reps)

AMRAP 5:

7 Rounds of "The Chief" (R+115/75, Rx 95/65)

Max Calorie Row Ski or Bike

Rest 5 Minutes

AMRAP 5:

6 Rounds of "The Chief" (R+135/95, Rx 115/75)

Max Calorie Row Ski or Bike

Rest 5 Minutes

AMRAP 5:

5 Rounds of "The Chief" (R+155/105, Rx125/85)

Max Calorie Row Ski or Bike

*1 Round of "The Chief":

3 Power Cleans

6 Push-ups

9 Air Squats

* With the long 5min rest this means GO HARD!