HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (Time)

50 Strict Handstand Push-Ups for Time

Time Cap: 10:00

C: Metcon (20 Rounds for reps)

Cycle test #2
Capacity Test

"The Thin Red Line"

20:00 EMOM

min 1: Cal Row or Ski

min 2: Burpees

min 3: Cal Bike

min 4: Wall Balls (R+20/14, Rx 16/12)

Score is Max Reps

The goal for this workout is to maintain 15-20 Cals on the rower for men and 12-16 cal on the rower for women. For the bike we are looking at similar reps unless we are on the echo and then we should adjust things down by about 2 reps. Challenge yourself and set a goal to hold for the duration of the workout.

D: Metcon (No Measure)

Accessories
Part A. 4 sets

4-6 Strict Pull-Up (31x3 Tempo)

10 Deficit Parallette Push-Ups

Part B. 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold