HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row Ski Bike or Run

10 x 1 and 1/4 Goblet Squats

8/8 Single Arm Ring Row 2020 Tempo

20 Bear Plank Shoulder Taps

B: Metcon (No Measure)

Murph prep
25:00 EMOM

min 1: 200m Run

min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 3: 15/12 Cal Row or Ski or 12/9 cal bike

min 4: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

min 5: Rest

C: Metcon (No Measure)

Mobility - if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose