HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
200m Run

10m A Skips

10m B-Skips

2x (10m/10m) Lateral Shuffle

1:00 Row (:30sec ez/:20 mod/:10 hard)

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

:30sec @ Goal Pace

C: Metcon (4 Rounds for distance)

"Breakage"

4 Sets, For Distance

6:00 AMRAP

800m Run (sub 55/44 Cal Bike)

-Max Meter Row or Bike or Ski

R: 3:00 b/s

Running Time: 36:00

D: Metcon (No Measure)

Yoga flow
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