HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Metcon (3 Rounds for reps)

AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row

15 Push ups

with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)

*Score is the max number of Pendlay Rows completed

*Home meter sub 80 DU or 120 singles

C: Metcon (Time)

3 Rounds
800 Meter Run

5 Rounds of "Macho Man" (R+135/95, Rx 115/75)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

* The intended time range for is between 20-30 minutes