HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00

1:00 Cardio Choice

9 Scap Pull-Ups

8/8 Single Leg Cross-Body RDL

7/7 DB Windmill

5 Inchworm to Hollow Hold (1sec)

B: Weighted Pull-ups

Take 10:00 to Find a Heavy 3 Rep

C: Metcon (4 Rounds for time)

Every 6:00 for 24:00

100m Farmer Carry (R+60/40, Rx 50/30)

6 wall walks

10 Burpee Pull-Ups

20 Weighted Sit-Ups

Goal: ~4:00/Round

C: Metcon (No Measure)

Core
3 Sets, For Quality

:20/:20 Side Plank

:20sec Rest

:20 Hollow Rocks

:20sec Rest

:20sec Alt V-Ups

:20sec Rest

-Max Plank Hold

R: as needed b/s