HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

20 Superman Swimmer Kicks

10 Cossack Squats

:30sec Wall Sit

10sec Chin Over Bar Hold

B: Metcon (4 Rounds for time)

Every 5:00 for 20:00

400m Run (sub 40/32 Cal Bike)

10 Burpee Pull-Ups

25m Dual DB Suitcase Lunges (R+50/35, Rx 40/25) (12.5 down and 12.5 back)

Goal: 3:30-4:00/Round

Cap: 4:30/Round

C: Metcon (No Measure)

Accessories - 3 sets
10/10 Single Arm Tripod Row

10 Goblet Cyclist Squats