HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

:20 Handstand Hold w/weight shi fts

10 Scapular Push-Ups

:30 Plate Toe Taps

B: Handstand Walk (Spend 10:00 Working on the HSW )

C: Metcon (Time)

"The Salton Sea"

For Time

1000m Run (A:108/88 Cal Bike)

50/40 Push-Ups

100m DB Farmers Carry

100ft HSW

1000m Run

40/32 Push-Ups

50m Dual DB Front Rack Carry

75ft HSW

1000m Run

30/24 Push-Ups

25m Dual DB Overhead Carry

50ft HSW

Load: (Rx50/35, S 40/25)

Time Domain: 27:00-35:00

Time Cap: 35:00

D: Accessories (Every 3:00 for 9:00, 3 Sets 
4/4 Turkish Get-Ups 
12 Low DB Chest Fly 31x1 Tempo 
10 DB Rollback Extension 
Load: Choice )