HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

40 Supine barbell rows

500 Meter Run

80 Russian Kettlebell Swings (R+70/53, Rx 53/44)

500 Meter Run

40 Supine barbell rows

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

*On step ups hold DB any way you want

B: Metcon (No Measure)

Midline
3 Rounds

15 Weighted AbMat Sit-ups (use plate, DB, ball, whatever)

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

you choose wt