HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

PVC Warmup
30 Seconds Each:

PVC Straight Leg Swings (15 Seconds Each)

PVC Lat Stretch

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Hollow Hold

PVC Arch Hold

B: Metcon (Time)

1 Mile Run

50 V-ups

30 Power Snatches (R+115/75, Rx 95/65)

*18min time Cap

C: Metcon (Time)

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

12 Lateral Burpees Over Rower or Barbell

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

9 Lateral Burpees Over Rower or Barbell

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

6 Lateral Burpees Over Rower or Barbell

*Home cal sub 10m shuttle runs x 15