HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Pec Stretch On Rig: 40 Seconds Each Side (on rig)

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

B: Warm-up (No Measure)

400m Run Easy

30 Seconds Each:

Spidermans

Hollow Hold

Barbell Strict Press

Inchworm to Push-ups

Arch Hold

Barbell Push Press

Shoulder Taps

Air Squats

Barbell Push Jerks

C: Metcon (Time)

2 Rounds
20 Push Jerks (R+135/95, Rx 115/75)

4 Rounds of "Cindy"

800 Meter Run

+The intended time range for this workout is between 15-25 minutes

*1 Round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats

*Home 800m Run Sub 80 High Knees in Place, pull ups = rows