HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2min Easy Row

10 Spidermans

10 alt Mountain Climbers

10 Air Squats

10 Frog Hops

10 alt Box Step-ups

10 Burpees

B: Handstand Hold (5 Rounds)

15/12 Cal Row/Ski or 11/8 cal bike

Accumulate 30-60sec. Handstand Holds on box or freestanding

C: Metcon (3 Rounds for reps)

3 Rounds:

3 Burpee Box Jumps (R+24/20, Rx20/16″)

6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)

9 Double Dumbbell Deadlifts

50/35 Calorie Row Ski or Bike 35/18

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Double Dumbbell Deadlifts

50/35 Calorie Row Ski or Bike 35/18

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Double Dumbbell Deadlifts

*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike

*burpee box jumps Stand to full extension at the top of each rep

*35min time cap

*Home Cal sub 100 step ups