HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
400m Medball Run

4 Chin-Ups or Jumping Chin Ups

30sec Wall Sit w/Medball

B: Rope climb technique

J-hook

C: Metcon (No Measure)

25:00 EMOM
min 1: 8 Sandbag over the shoulder (Heavy)

min 2: 8 Box Get Overs 48''/40''

min 3: 50m Prowler push (Men Four 45/ Women Two 45 Plates)

min 4: 3-2 Rope Climbs

min 5: Rest

D: Metcon (No Measure)

Pump finisher
Tabata Trash-Up

4 Rounds

:20sec Ring Rows

:10sec

:20sec Reverse Barbell Curls

:10sec Rest

:20sec Dumbbell Floor Flys

:10sec Rest