HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Metcon (AMRAP - Rounds and Reps)

Hero WOD "TK"
20:00 AMRAP

8 Strict Pull-Ups

8 Box Jumps (Rx 36/30, Sub 30/24″)

12 American KBS (Rx 70/53, sub 53/44)

*Partners or Solo

Goal: 1:30-2:00/Round, 10-13 Rounds

C: Warm-up (No Measure)

Mobility
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