HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Rowing skill work
2 Sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate

:30sec @ Goal Pace

C: 5k Row (Time)

Max Effort 5k Row
sUB 300 cal bike

Time Domain:

17:00-22:00

Time Cap: 25:00

D: Metcon (No Measure)

Body building finisher
4 Sets

10/10 SA DB Z-Press

10/10 Side Lying Lateral Powell Raises

-Max Effort L-Sit

R: as needed

E: Metcon (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose