HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

12/9 Calorie Row/Ski or Bike 8/6

6 Burpees

12 Supermans

10 Air Squats

B: Back Squat

Sets 1-2 : 8 reps @ 65%

Sets 3-4: 8 reps @ 70%

Set 5: 8 reps @ 70-75%

- Rest 1ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

w/ 20/14# Vest

2 Rounds

400m Run

40/32 Calorie Row

250m Run

20/16 Calorie Row

R+: As Prescribed

Rx: No Vest

Scaled: No Vest / 250, 100Run

Goal: 9min / Round

Cap: 25 Min

Work on your run pacing during this workout especially if you are using a vest. The early rounds should be sub maximal, leaving you with plenty in the tank to finish strong.

Machine Subs:

Ski Same

Bike: 30/22, scale 15/11