HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 sets
1:00 Row Easy
10 Rower Ab Rollouts
:30sec Handstand Hold
:20sec Tuck L-Hang
10 Alt V-Ups
B: Gymnastics skills
Handstand walk/skills
6:00 EMOM
25-50ft Handstand Walk
complete for quality
SUB: HSPU hold 20-30sec or 10-20 shoulder taps or plank shoulder taps
C: Metcon (Time)
24/20 Cal Row or Ski or 17/14 cal Bike
18 Toe to Bar
6 Wall Walks
21/17 Cal Row or Ski or 15/13 cal bike
15 Toe to Bar
5 Wall Walks
18/15 Cal Row or Ski or 13/11 cal bike
12 Toe to Bar
4 Wall Walks
15/12 Cal Row or Ski or 11/8 cal bike
9 Toe to Bar
3 Wall Walks
12/10 Cal Row or Ski or 8/7 cal bike
6 Toe to Bar
2 Wall Walks
Time Domain: 11:00-15:00
Time Cap: 18:00
D: Metcon (No Measure)
Accessories (optional)
4 Sets
10-8-6-4 Behind the Neck Strict Press increasing loads
10 Dual DB Crossover Step-Overs
10 Dual DB Reverse Flys
Load Choice: Challenging
Published by: Breanne Feudale in Uncategorized