HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete with partner for quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (2 Rounds for reps)

9:00 AMRAP

Partner 1: Max Cal Row

Partner 2:

Complete

15 American KBS (R+53/35, Rx44/26)

45 Double Unders (sub 90 single unders)

15 Abmat Sit-Ups

R: 3:00

9:00 AMRAP

Partner 1: Max American KBS (R+53/35, Rx44/26)

Partner 2:

Complete

10/8 Cal Row or Ski or 8/6 cal Bike

45 Double Unders

15 Abmat Sit-Ups

C: Metcon (No Measure)

4 Sets for max reps
:30sec Russian Twists

:30sec Rest

:30sec Plank Knee to Elbows

:30sec Rest