August 13, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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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

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