HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworm Push-Ups

10 Mountain Climber Lunge to Stretch

15 Air Squats

B: Warm-up (No Measure)

Row skill session
:30sec Pick Drill

:30sec Body + Arms

:30sec Legs + Body (only)

1:00 3/4 Stroke "Power Strokes"

1:00 Full Strokes

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Then 3x1:00

Working on a straight chain path and drive through the legs.

Legs, body, arms from the catch.

Reverse back to the catch.

C: Metcon (No Measure)

Every 4:00 for 6 Sets (3 of Each)

Station 1:

8 Burpees

12/10 Cal Row or Ski or 9/7 Cal Bike

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

8 Burpees

Station 2:

12/10 Cal Row or Ski or 9/7 Cal Bike

16 Burpees

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Goal: 3:00/Station

D: Metcon (No Measure)

5 Rounds
20 Alternating V-Ups

:20sec Side Plank (right)

:20sec Side Plank (left)

10 Plank Alternating Knee to Elbow