HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (No Measure)

"Bottlebrush"

Every 3:00 minutes for 36:00 minutes, alt between the three stations:

Station 1: 500/450m Row or Ski (A:400/300m)

Station 2: 30/20 Cal Echo or 33/22 Cal Assault Bike

Station 3: 400m Run (A: 200m Run)

Primary Objective: Complete all stations in less than 2:00 minutes

Secondary Objective: Complete all stations and all rounds in the workout

C: Midline (No Measure)

3 Sets for Quality

1:00 Forearm Plank

:15/:15 Copenhagen Plank

:15/:15 Star Plank