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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

400m Run

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20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

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Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

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1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

"The Philosophers Journey" (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

24/18 Cal Row or Ski or 17/13 Cal Bike

400m Run

- Max Calories

- Rest 2:30 b/t sets -

Optional Accessories (Checkmark)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank