HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Easy Row Bike or Ski

Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Row Bike or Ski

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Row Bike or Ski

Frog Hops

Kettlebell Russian swings

*Home Cal Sub = jumping jacks

C: Metcon (No Measure)

5 Rounds
1 Minute Burpees

1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)

1 Minute Row Bike Ski Calories

1 Minute Rest

*try 8-15 reps/cals on all movemnts

*Home Sub RKB=DB swing or plate swings

D: Metcon (5 Rounds for time)

Every 2min complete the following x 5 Rounds:
9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups, R+ 3MU

9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)

*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq

*you should have :50s-:30s rest each round

*TAKE THE J HOOK OFF RIG FOR WB

Note: Each round for time