HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

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 (3 Rounds for time)

3 Sets

Buy in: 400m Run

18-15-12

Box Jumps (R+24/20, Rx20/16″)

Abmat Sit-Ups

Push-Ups

Buy out: 100m Farmers Carry (R+50/35, Rx 40/25)

R: 3:00 b/s

Time Domain Per Set: 7:00-10:00

Time Cap Per Set: 11:00

C: Metcon (No Measure)

Accessories if time permits
3x12 Seated Reverse Flys

R: 60sec b/s

3x12 Dual DB Bicep Curls

R: 60sec b/s

3x12 Banded Tricep Extensions

R: 60sec b/s