HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
1:00 Row
15 Banded Goodmornings
20 Bear Plank Shoulder Taps
10 Goblet Cossack Squats
8 Scap Pull-Ups
4/4 Single Arm Ring Row
B: Metcon (Time)
Hero WOD - "Ill Mill"
5 Rounds for Time
500m Row
20 KBS (Rx 70/53, scaled 53/44)
20 Push-Ups
20 Wall Balls (R+20/14, Rx 16/12)
20 Pull-Ups
Time Domain:
25:00-35:00
Time Cap: 40:00
Partner Version:
Complete with a partner splitting reps equally across
C: Warm-up (No Measure)
Mobility
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch
Published by: Breanne Feudale in Uncategorized