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: Metcon (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

:30sec @ 2k Pace

C: Metcon (Time)

"Boone"

Every 6:00 for 30:00

500m Sprint

*Score is slowest 500m

Goal: 1:30-1:50

Time cap for each will be 2:00

*SUB 30/21 cal bike or 400m Run

D: Warm-up (No Measure)

CORE

4 Rounds

10 Hollow Rocks

20 Mountain Climbers

-Max Seated Pike UP Hold

R: As needed b/s