HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

B: Warm-up (No Measure)

1min Easy Row bike or ski

:30s PVC Pass Through

:30s Samson Stretch (:15s each side)

1min Moderate Row bike or ski

:30s PVC Lat Stretch

:30s Slow Air Squats

1min Faster Row bike or ski

:30s PVC Overhead Squats

:30s Inchworm to Push-up

*Home Row Bike ski sub = jumpimg jacks

C: Metcon (Weight)

On the 2:00 x 4 Sets
1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

*work on form

Note: Record heaviest complex

D: Metcon (Time)

*25min Time Cap
1000m Row Ski or Bike 60/42 cal

50 Supine Bar rows

50 Overhead Squats (R+75/55, Rx 65/45)

*The intended time range is between 8-15 minutes

*Home Subs Row=Run 100m or 600 single unders, Supine rows= Pendlay rows