HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Band Hamstring Stretch: 50s Each Side

Band Cross Body Stretch: 50s Eaah Side

B: Warm-up (No Measure)

Coaches Warm up

C: Metcon (Time)

500 Meter Run

15-12-9:

Front Squats (R+95/65, Rx 75/55)

Chest to Bar Pull-ups

500 Meter Run

15-12-9:

Thrusters

Pull-ups

*20min time cap

*Home pull up sub rows

D: Metcon (No Measure)

[On the 0:00]

40/30 Cal Row Ski or Cals 28/21 Bike

20 Lateral Burpees Over the Rower or Hurdle

*Home Cal Sub 150DU or 300 single unders

[On the 5:00 & 9:00]

30/24 Calorie Row Ski 21/17 cals Bike

15 Lateral Burpees Over Rower or Hurdle

*Home Cal Sub 100DU or 200 single unders

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row Ski or 14/11 cals Bike

10 Lateral Burpees Over the Rower or Hurdle

*Home Cal Sub 50DU or 100 single unders