HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 Rounds for quality
200m Run/1:00 Bike

7/7 KB Windmill

50ft/50ft KB Bottoms Up Waiters Walk

10 Scapular Push-Ups

5 Push-Ups @ 2020 Tempo

:30sec Dead-Hang

B: Metcon (4 Rounds for weight)

Upper body strength
Every 3:00 for 12:00 (4 Sets)

8 Bench Press @ 60-65%

6/6 Single Arm DB Push Press

*choose a challenging load on SA DB Push Press and build

C: Metcon (Time)

70/57 cal row or ski or 40/30 Cal Bike

1 Mile Run

R+100, Rx 80 Push-Ups

*R+ option wt vest

Time Domain: 13:00-18:00

Time Cap: 20:00