HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 3: 12/9 Calorie Bike

Minute 4: 10 Alternating Deep Lunge Mountain Climbers

B: Gymnastics skill/Test (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

Test today. You must rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate 70 reps as quickly as you can but they must be completed in sets of 7 reps.

C: Metcon (3 Rounds for calories)

"AED"

AMRAP 4

300m Run

21 Line Facing Burpees

Max Cals Row Ski or Bike

-4:00 Rest-

AMRAP 4

200m Run

21 Line Facing Burpees

Max Cals

-4:00 Rest-

AMRAP 4

100m Run

21 Line Facing Burpees

Max Cals

Goal: 20/14 Calories Each Set

Primary Objective: Complete each Buy-In work component in under 3:00 minutes

Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or less

Stimulus: V02 Max / Machine Focused Conditioning