HomeGrown AthletX - Functional Fitness

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Warm-up

2 Sets, For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

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2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Skie: 45 sec Easy + 15 sec @ Pace

Mikko's Triangle (10 Rounds for reps)

40:00 EMOM

Min 1: Calorie Bike

Min 2: Calorie Row Erg

Min 3: Calorie Ski Erg

Min 4: Shuttle Run

Min 5: Rest

Shuttle Run: Each 25ft (7.5m) Segment = 1 rep
Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Stimulus: Aerobic Capacity / Lactate Threshold

RPE: 9/10

Primary Objective: Achieve the most total Calories

Secondary Objective: Sustained paces across all sets, across all machines

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose