HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

2 x (1 Wall Walk + 10 Shoulder Taps)

8 Ring Rows 2121 Tempo

10 Hollow Rocks

B: Metcon (No Measure)

Speed/skill
Partner Banded Sprints

5 Sets x 25-50ft

Ideally we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft

C: Metcon (Time)

Team Workout (3 Person Teams)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand

25 Rope Climbs (While 1 Partner Holds Dual DB Front Rack, (R+50/35, Rx 40/25)

75 Bench Press (R+135/95, Rx 115/75) (While one Partner Holds Tall Plank)

25 Shuttle Runs (25ft out and Back), (One Partner Holding Hollow)

75 Strict Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)

Time Domain: 15:00-25:00

Time Cap: 35:00