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)

Row 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 @ 2k Pace:30sec @ 5k Pace

C: Metcon (1 Rounds for time)

Row conditioning
"If you ain’t first, you’re last"

10 Rounds

300/250m Row or Ski or 24/18 cal Bike

1:00 Rest

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Directly Into..

1000m Row or Ski @ Goal 5k Race Pace or 75/50 cal Bike

*For the 10x300/250, slowest interval is your score

Running Time Domain: 22:00-25:00

Time Cap: 25:00

D: Metcon (No Measure)

Strength EMOM
12:00 EMOM

min 1: :30sec Dead-Hang + Max Strict Pull-Ups

min 2: 2/2 DB Turkish Get-Up

min 3: 10/10 Single Arm DB Bent Rows

min 4: :40sec Weighted Forearm Plank Hold

Load: Choice

E: Metcon (No Measure)

Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose