HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Cardio Choice

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

10 Barbell Goodmornings

5/5 Crossover Step-ups

B: Metcon (No Measure)

“Hardwired”

40:00 minute EMOM

min 1: 14/10 Cal Row or Ski or 10/7 Cal Bike

min 2: 15 Sumo Deadlift High Pull (Rx 75/55, S 65/45)

min 3: 15/10 Push-Ups

min 4: 12 Single DB Step-Overs (Rx50/35, S 40/25)

C: Mobility (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations