HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality (Cap 10:00)
1:00 Cardio

6/6 KB Windmills

30sec/30sec Shoulder CARs

8 Scapular Pull-Ups

8 Ring Rows

B: Turkish Get Up

Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)

C: Metcon (2 Rounds for reps)

16:00 EMOM

Min 1: 150m run or 12/9 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 50 DU

Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25)

R: 4:00

12:00 EMOM

Min 1: 200m run or 15/11 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 75 DU

Min 4: 1/1 Turkish Get-Ups