HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Alternating Box Step-Ups

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:10 second Hollow Hold

AA: Warm-up (No Measure)

GHD/Wall wall progressions

B: Metcon (Time)

"Fifty and Flirty"

For Time:

500m Run (A: Bike: 35/25 Cals)

50 Step-Down Box Jumps (Rx24/20, S 20/16″)

50 GHD Sit-Ups (A: Abmat Sit-Ups)

10 Wall Walks

50 V-Ups

50 Step-Down Box Jumps

500m Run

Goal: 15:00-20:00 minutes

Time Cap: 25 minutes

Primary Objective: Complete the workout in under 20 minutes

Secondary Objective: GHD Efficiency and Wall Walks

Stimulus: Bodyweight Conditioning / Breathing / Midline

C: Mobility (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose