HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm up

2 Rounds- :20 sec work/:10 Sec Rest

– Side Plank (each side)

– Alternating Lateral Lunge

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Frog Jumps

B.: Metcon (3 Rounds for time)

Metcon - (3 Rounds - For Time)

R1: 0:00-8:00

3 Rounds

18 Pull ups **

18 Overhead Squats (R+95/65, Rx75/55)

R2: 8:00 - 16:00

3 Rounds

18 Push ups

18 KBS (R+70/53, Rx53/35)

R3: 16:00 - 24:00

3 Rounds

18 Sit-ups

18 Shoulder to overhead (R+95/65, Rx75/55)

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** DB Renegade rows