HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
1min each

Barbell Thoracic Opener

Down Dog

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike Ski

Samson Stretch

Straight Leg Sit-ups

Moderate Row Bike Ski

Inchworm to Push-ups

Hollow Hold

Faster Row Bike Ski

Front Plank on forearms to Push-up Plank

Arch Hold

C: Metcon (Time)

"Strict JT"
21-15-9:

Strict Handstand Push-ups off box (Sub L-sit DB press)

Strict Ring Dips

Push-ups

*Home Dips Sub bench dips

Note: R+ = Strict HSPU off box and Ring Dips

D: Metcon (Time)

3 Rounds

7 KBS (R+70/53, Rx 53/44)

7 Toes to Bar

7 Push Presses (R+115/75, Rx 95/65)

then

700/500m Row Ski or 40/25 Bike or 500 Run

3 Rounds:

7 KBS

7 Toes to Bar

7 Push Presses

then

700/500m Row Ski or 40/25 Bike or 500 Run

3 Rounds:

7 KBS

7 Toes to Bar

7 Push Presses

*The intended time range for this workout is between 15-20 minutes

*Home T2B Sub V-ups, KBS =DB swings