HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
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3 Rounds
10sec Hollow Hold
15sec Passive Hang + :15sec Active Hang
25ft/25ft A Skips + B Skips
B: Warm-up (No Measure)
Primer
3 Sets, For Quality
5/5 Single Arm OH Tall Kneeling to Standing
8 Strict Knee to Elbows
8/8 Single Arm Ring Row 2020 Tempo
C: Skills (10min)
Rope Climb Technique Work
Turkish Get-Up
D: Metcon (Time)
Skills conditioning
"Monkey Business"
4 Rounds for Time
6 Turkish Get-Up (R+50/35, Rx 40/25)
3/2 Rope Climbs
400m Run (SUB 27/22 Cal Bike)
Goal: 15:00-20:00
Time Cap: 25:00
E: Metcon (No Measure)
Mobility
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
Published by: Breanne Feudale in Uncategorized