HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds
1:00 Row Ski or Bike
10 Air Squats
2 Wall Walks + 15sec Nose to Wall Handstand Hold
8/8 SA DB Upright Row
8/8 SA DB Strict Press
B: Metcon (Time)
50 Wall Balls (R+20/14, Rx 16/12)
20 Strict Handstand Push-Ups
80/60 Cal Row or Ski or 55/42 Cal Bike
20 Strict Handstand Push-Ups
50 Alt DB Hang Snatch (R+50/35, Rx 40/25)
R: 5:00
50 Wall Balls
30 Push-Ups
80/60 Cal Row or Ski or 55/42 Cal Bike
30 Push-Ups
50 Alt DB Hang Snatch
Time Domain:
Each Set 8:00-12:00
Total Time: 21:00-29:00
Time Cap: 30:00
C: Warm-up (No Measure)
Mobility if time permits
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Published by: Breanne Feudale in Uncategorized