HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
200m Run

6 Inchworm Push-Ups

15 Banded Goodmornings

10 Goblet Cossack Squats

10/leg SL Glute Bridges + :10/leg SL Glute Bridge Hold

B: Metcon (Time)

Long distance WOD
"Limo Driver"

For Time

400m Run (sub 27/22 Cal Bike)

20 American KBS

20 Wall Balls

400m Run

30 American KBS

30 Wall Balls

400m Run

40 American KBS

40 Wall Balls

400m Run

30 American KBS

30 Wall Balls

400m Run

20 American KBS

20 Wall Balls

400m Run

Load:

(R+53/35, Rx44/26)

(R+20/14, Rx 16/12)

Goal Time: 22:00-25:00

Time Cap: 40:00

C: Metcon (No Measure)

Accessories
3 Sets

20 Alt Back Rack Reverse Lunges

1:00 GHD Sorenson Hold