HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
250m Row or 200m Run

10 Alternating V-Ups

10 Russian KBS

10/10 Banded Heel Pulls

:15sec Wall Lean March

B: Metcon (Time)

3 Rounds

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Single Arm OH Carry (each arm) (R+50/35, Rx 40/25)

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Sandbag Carry (12.5m down 12.5m back) (R+150/100, Rx 75/50)

1:00 Wall Sit

Time Domain: 30:00-40:00

Time Cap: 40:00

C: Metcon (No Measure)

Yoga flow - if time permits
1-2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon