HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

20 Alt V-Ups

5 No Jump Burpees

B: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)

40 Toe to Bar

30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)

*Partition between partners in the best way you can

Solo Version: AMRAP of 25-20-15

3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.

C: Metcon (No Measure)

Core finisher
7:00 AMRAP

1:00 Forearm Plank

:30sec Hollow Hold

*if you go unbroken you will finish

4 Rounds + 1:00 Plank