HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Medball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec

Plank Alternating Medball Taps x :30sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"The Deep"

For Time w/Partner

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

*both partners run at the same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk (Rx50/35, S 40/25)

9 Toe to Bar

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400m Run

*both partners run at the same time

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8 Alternating Rounds (4/each)

6 Dual DB Hang Power Clean and Jerk

9 Toe to Bar

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50 Burpees

RPE: 7-8/10

Primary Objective: All Sets Unbroken and Under 1:00

Secondary Objective: Finish Each Machine in Under 1:30

Time Domain: 20:00-25:00

Time Cap: 30:00