HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Easy Run

10 Spidermans

5 Good Mornings

5 Back Squats

250m Easy Run

10 Mountain Climbers

5 Elbow Rotations

5 Strict Press

100m Easy Run

10 Squat

5 Romanian Deadlifts

5 Front Squats

B: Metcon (Time)

400m Run, 21 Burpees

400m Run, 15 Burpees

400m Run, 9 Burpees

250m Run, 9 Power Cleans (R+135/95, Rx 115/75)

250m Run, 15 Power Cleans

250m Run, 21 Power Cleans

*Stimulus: 12-20min

C: Metcon (No Measure)

21-18-15-12:

GHD Sit-ups on Wall Ball

After Each Set:

5 Inchworms

30sec Superman Hold