HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (Time)

5 Rounds
30 Push-ups

20 Deadlifts (R+155/105, Rx125/85)

14/10 Row Ski 10/7 Bike

1 Minute Rest Between Rounds

*This 5 round triplet workout will work gymnastics, weightlifting, and mono-structural movements

With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round

After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round

*Your score will be the total time (including rest) over the 5 rounds

*Should take between 15-25 minutes to complete

*Home Cal Sub 30 mt climbers

C: Metcon (No Measure)

Accumulate the following
3 Minute Plank

2 Minute Hollow Hold

1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)

1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack) (R+50/35, Rx 40/25)

*break up however you want