HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: (3 Push-Ups + 1 Wall Walk) x 2

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

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2 Sets

:20/:20 Weighted Ankle KB Stretch

5/5 Elevated Pigeon Kinetic Stretch

5/5 Seated Single Leg Lifts

B: Pistols (Progression)

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

C: Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

D: Metcon (No Measure)

Pump finisher - if time permits
20 Dual DB Bent Rows

20 Dual DB Bench Press

20 Dual DB Bicep Curls

20 Push-Ups