HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Row 50 sec - 40 sec - 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 40 sec - 30 sec - 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Row 30 sec - 20 sec - 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

B: Toes-To-Bar (Skill work)

C: Metcon (Time)

"Dosed"

3 Sets, For Time:

500/450m Row or Ski or 30/21 cal bike

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar (Strict Knee Raises)

Into:

500/450m Row or Ski or 30/21 cal bike

Rest 2:00 minutes between sets

Score: Time for each set

Time Cap: 35:00 minutes

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: 2nd set meter/cal Slightly Faster

Stimulus: Lactate Threshold/ Midline Stamina

RPE: 8/10

D: Accessories (3 Sets, For Quality:
20 Alt Barbell Landmine Rotations, Light Load
10 Dual KB/DB Turkish Sit-Ups, Light Load )