HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
200m Run

6/6 SA Ring Rows

6 Inchworm Push-Ups

:20sec Supine Grip Dead-Hang

20 Bear Plank Shoulder Taps

B: Rope Climb (Technique)

8:00 EMOM

1-2 Rope Climb

*work on speed and efficiency*

C: Metcon (3 Rounds for reps)

"Tony Montana"

3 Person Team

3 Sets

5:00 AMRAP

60 Handstand Push-Ups (SUB DB Strict Press)

400m Run

Max Wall Walks In Remaining Time

R: 3:00 b/s

D: Metcon (No Measure)

Mobility if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch