HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2:00 Cardio Choice

:30/:30 Foam Roll Lats

:30sec Foam Roll Upper Thoracic to Lumbar

2 Rounds

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

10/10 Single Arm Upright Rows

10/10 Single Arm DB Press

10/10 Wrist Rotations

B: Metcon (Time)

Partner WOD
4 Rounds for Time

30/24 Cal Row or ski or 27/21 Cal Bike

30 Toe to Bar

30/24 Cal Row or ski or 27/21 Cal Bike

30 Handstand Push-Ups

*Can break up the reps in any way you want to in order to complete the workout.

Time Domain: 22:00-30:00

Time Cap: 32:00