HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run (easy)

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2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

200M Run @ Goal Mile Pace

B: 1-Mile Run (Time)

Max Effort 1-Mile Run
This will be tested again in 9 weeks

12min time cap

C: Metcon (Time)

800m Run

75 Wall Balls (R+20/14, Rx 16/12)

60 Burpees

45 Toe to Bar

800m Run

Goal: 15:00-22:00

Time Cap: 25:00