HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Easy Run

2 Rounds:

With Light Dumbbells:

30sec Pausing Goblet Squats

30sec Lateral Hops Over DB

30sec Double DB Renegade Rows

30sec Single DB Warrior Squats

B: Metcon (Time)

800m Run

21 DB Squat Cleans (R+50/35, Rx 40/25)

400m Run

40 DB Bent over rows

400m Run

21 DB Squat Cleans

800m Run

*Stimulus: 18-28min

C: Metcon (AMRAP - Reps)

Meters and Max unbroken Push ups:

300m Row or Ski

Max Unbroken Push ups

200m Row or Ski

Max Unbroken Push ups

100m Row or Ski

Max Unbroken Push ups

*No Rest Between Rounds