HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2-3 sets
1:00 Row Easy

10 Rower Ab Rollouts

:30sec Handstand Hold

:20sec Tuck L-Hang

10 Alt V-Ups

B: Gymnastics skills

Handstand walk/skills
6:00 EMOM

25-50ft Handstand Walk

complete for quality

SUB: HSPU hold 20-30sec or 10-20 shoulder taps or plank shoulder taps

C: Metcon (Time)

24/20 Cal Row or Ski or 17/14 cal Bike

18 Toe to Bar

6 Wall Walks

21/17 Cal Row or Ski or 15/13 cal bike

15 Toe to Bar

5 Wall Walks

18/15 Cal Row or Ski or 13/11 cal bike

12 Toe to Bar

4 Wall Walks

15/12 Cal Row or Ski or 11/8 cal bike

9 Toe to Bar

3 Wall Walks

12/10 Cal Row or Ski or 8/7 cal bike

6 Toe to Bar

2 Wall Walks

Time Domain: 11:00-15:00

Time Cap: 18:00

D: Metcon (No Measure)

Accessories (optional)
4 Sets

10-8-6-4 Behind the Neck Strict Press increasing loads

10 Dual DB Crossover Step-Overs

10 Dual DB Reverse Flys

Load Choice: Challenging