HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
Max Reps Empty Barbell Bent Over Rows

10 Tempo Push-ups (5s down, full speed up)

B: Metcon (Time)

2000m Row or Ski or 120/84 Cal Bike

*Every 2 Minutes on the Minute Starting on the 0:00; perform 5 Burpees over the Erg or Hurdle

[Score = Time taken to complete the workout]

MODIFICATIONS

METERS/CALS

Decrease distance 1600m or 1200m

BURPEE OVER THE OBJECT

Step over

Burpees in place

"No Push-up" burpees

C: Metcon (No Measure)

Midline - If time permits
21-15-9:

Pausing Supermans (1s at top)

Ab mat sit ups