HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run (easy)

----

3 sets

10 Alternating Step-ups

10 Goblet cossack squats

15 Banded goodmornings

200m Run @ mile pace

B: Metcon (Weight)

Back Rack Front Foot Elevated Split Squat

Take 12:00 to Establish Max

8 Reps/Each Building to a Max for Day

R: as needed b/s

* We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run Time Trial

(SUB: 108/88 Cal Bike)

D: Metcon (No Measure)

If time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch