HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Row

:30/:30 Standing Tricep Stretch

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:20 second Glute Bridge Hold

B: Metcon (No Measure)

Strength / Movement

12:00 Running Clock

4-5 Sets, For Quality

50ft (15m) Bear Crawl Plate Push

50ft (15m) Reverse Bear Crawl Plate Pull

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

“Hurry Up and Wait”

18:00 AMRAP

100 Calorie Row or Ski or 70 Cal Bike

*Partner Holds Dual DB Front Rack Hold (Rx50/35, S 40/25)

100 Wall Balls (Rx 20/14, S 16/12)

*Partner Holds Wall Supported Handstand Hold (A: DB OH hold)

Primary Objective: Create a strategy with your partner that allows for equal workloads whether that be splitting the work evenly or having one do more rowing, while one does more wall balls

Secondary Objective: Complete 2 rounds