HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
10 Deep Lunge Mountain Climbers
10 Bar Kip Swings
6-8 Strict Knee Raises
10 Alternating V-Ups
B: Warm-up (No Measure)
Running drills - 3 sets
100ft Bounding Run
:10sec Wall Lean Sprint
20/20 Banded Heel Pulls
C: Metcon (2 Rounds for time)
2 Sets
Each Interval For Time:
65/55 cal Row or Ski or 50/40 Cal Bike
400m Run
R: 3:00
25 Burpees to Target 6’’
25 Toe to Bar
400m Run
R: 3:00
Time Domain 27:00-37:00 (4:30-7:00 per interval)
Time Cap: 40:00 (8:00 Cap per interval)
D: Warm-up (No Measure)
3 Sets for quality - if time permits
10 Goblet Cyclist Squats
10 Reverse Nordic Curls
10 Medball GHD Sit-Ups
Published by: Breanne Feudale in Uncategorized