HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Bike or Row

30sec Jump Rope Practice

10 Dual DB Deadlifts *increase weight each set

10 Hollow Rocks

:30sec Plank Hold

B: Metcon (5 Rounds for time)

"Ritz Paris"
Every 6:00 for 30:00

30/21Cal Row or Ski 22/16 Cal Bike

50m Farmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

80 Double Unders (SUB 160 Singles)

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 4:00 on/2:00 off

C: Metcon (No Measure)

If time permits - Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch