HomeGrown AthletX - Functional Fitness

Warm Up (No Measure)

3 Sets

1:00 Row as (:30 ez, :20 mod, :10 hrd)

2 Wall Walks + :10sec Nose to Wall HS Hold

12 Hollow Rocks

8 Bar Kip Swings

B: Handstand Walk (Handstand skills/drills and TTB)

C: "You Are Correct" (Time)

25/20 Cal Row or Ski 17/14 Cal Bike

50ft Handstand Walk (A: 5 wall walks)

15 Toe to Bar

50/40 Cal Row or Ski 35/28 cal bike

100ft Handstand Walk (A: 10 wall walks)

30 Toe to Bar

50/40 Cal Row or Ski 35/28 cal bike

50ft Handstand Walk

15 Toe to Bar

25/20 Cal Row or Ski 17/14 cal bike

**Rx - Handstand walk

Time Domain: 16:00-22:00

Time Cap: 30:00

D: Optional Accessories (No Measure)

3 Sets, For Quality

20 Weighted Russian Twists

1:00 Weighted Plank Hold