HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Row as

:30sec Arms only Rowing

:30sec Body + Arms Rowing

:30sec Legs + Body Rowing

:30sec Full Body Rowing

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2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8/8 Single Arm Ring Rows

B: Skill session

Going over progressions for the rope climbs, handstand walks and turkish get-ups.

C: Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP

800/600m Row or Ski or 48/32 cal bike or Run 800m

3/3 Turkish Get-Ups (R+50/35, Rx 40/25)

3 Rope Climbs (sub 6/6 Single Arm Ring Rows)

50ft Handstand Walk (Sub 5 wall walks)

Goal: ~4 Rounds +/-