HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 set for quality
1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body)
10 Dual KB Deadlifts
:40sec Plank
:20/:20 Side Plank
B: Metcon (Time)
3 rounds
25m Dual DB OH Carry (12.5m down & 12.5m back)
200m Row or Ski
50m Dual DB Front Rack Carry (25m down & 25m back)
300m Row or Ski
100m Dual DB Farmers Carry (50m down & 50m back)
400m Row or Ski
Load: (R+50/35, Rx 40/25)
Time Domain: 17:00-22:00
Time Cap: 25:00
C: Metcon (No Measure)
Core finisher - 2 sets
4 Rounds
20sec V-Ups
10sec Rest
20sec Russian Twists
10sec Rest
R: 60sec b/s
Published by: Breanne Feudale in Uncategorized