HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
400-200-200m Run

50ft Samson Walking Lunge

20 sec Half Kneeling SA OH Hold

6 Inchworm Push-Ups

10m A-Skips

10m B-Skips

B: Shoulder Press (Strict)

Every 2:30 for 7:30

Set 1: 12 Reps @ 55%

Set 2: 10 Reps @ 60%

Set 3: 8 Reps @ 65%

C: Metcon (Time)

10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25)

400m Run (Sub 30/22 Cal Bike)

10 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

15 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

20 Toe to Bar

Goal Time Domain: 9:00-15:00

Time Cap: 18:00