HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
250 Row/Ski or 15/10 cal Bike
10 Up Dog Down Dog
10 Glute Bridges
10 Shoulder Taps
B: Metcon (Time)
On the 4:00 x 5 Rounds:
12 Double DB Front Rack forward step Lunge (R+50/35, Rx 40/25)
21/15 Cal Row/Ski or Bike 15/12
12 Hand Release Push-ups
9 Deadlifts (R+ 225/155, Rx 165/125)
*Rounds begin every 4 minutes [0-4-8-12-16]
*After completing the 4 stations, rest with whatever time remains until the next window begins
*These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
*Adjust movements and reps as needed to hit this recommendation
*Your score is the slowest of the 5 rounds
Published by: Breanne Feudale in Uncategorized