HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Cardio Choice

6 Strict Knee to Elbow or Strict Knee Raise

6/6 Archer Ring Rows

10 Russian KBS

B: Rope climb technique

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP
500m Run

2 Rope Climbs

75 Double Unders (150 singles)

R+2/Rx1 Rope Climbs

50m Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)

500/425m Row or Ski or 1000/850m Bike

D: Metcon (No Measure)

Core Finisher - if time permits
8:00 AMRAP

10 Plank Alt Knee to Elbows

:20/:20 Side Plank

10 Supine Leg Raises

20 Alt V-Ups