HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Into..

3 Rounds

5/5 Crossbody Dumbbell Muscle Snatch

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set

B: Metcon (Time)

"Running Up That Hill"

4 Rounds for Time:

400m Run (A: 27/22 Cal Bike)

20 Toe to Bar

20 Alt DB Snatch, (Rx50/35, S 40/25)

Time Cap: 20:00 minutes

Goal Time Domain: 15:00-18:00 minutes

Primary Objective: maintain a pace of under 4:30/round

Secondary Objective: Unbroken Alt DB Snatch

Stimulus: Lactate Threshold + V02 Max Intensity / Midline Conditioning

RPE: 8/10

C: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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