HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Metcon (2 Rounds for time)

On the 15:00 x 2 Rounds:

800m Run

40/30 Cal Row Ski or 28/21 Bike

800m Run

250m Single Dumbbell Farmer's Carry (R+50/35, Rx 40/25)

*Home Cal Sub 80 Step ups

*complete the 4 listed stations for time and rest with whatever time remains in the 15 min window

*Each effort should take between 8-13 min to complete

*This gives you at least 2 min to recover between sets

If needed, follow these rough time caps for each movement that total up to 13 minutes to stay on track:

Run: 4 Minutes

Bike: 3 Minutes

Row: 4 Minutes

Farmer's Carry: 2 Minutes