HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row Ski or 17/13 Bike

24 Alt DB Snatches (R+50/35, Rx 40/25)

24 Single DB Thrusters (Switch 12 reps)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row Ski or 13/10 Bike

18 Alt DB Snatches

18 Single DB Thrusters (Switch 9 reps)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row Ski or 8/6 Bike

12 Alt DB Snatches

12 Single DB Thrusters (Switch 6 reps)

B: Metcon (No Measure)

Midline
Accumulate the following;

2:00 L-Sit from pull-up bar

3:00 Superman Hold

4:00 Bottom of Air Squat