HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (3 Rounds for time)

"Negative 25"

Every 10:00 for 30:00

1000/850m Row or Ski

55/38 Cal Bike

400m Run

Goal 8:00-9:00/Set

C: Core finisher (No Measure)

3 Sets

3:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken.