HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

Warm up
400m Run

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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: Metcon (4 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 4 Sets

8 Strict Pull-Up

8 Strict Handstand Push-Up

16 Ab mat sit ups

*pick up where you left off

*Goal is to get close to 2 rounds done in each AMRAP. Start on whatever movement you left off with.

SUB: Strict Handstand Push-Ups: Box Pike Handstand Push-Ups, Kneeling Pike Handstand Push-Ups, or plain old Pike Handstand Push-Ups are great modifiers before going to a Dual Kneeling DB Press.