HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders

B: Metcon (No Measure)

“Blazing Saddles”

40 minute EMOM, Alternate each minute:

Minute 1: 8/6 Cal Row, Ski or 7/5 Cal Bike + 10 Air Squats

Minute 2: 20 V-Ups or 15 GHD Sit-Ups

Minute 3: 8/6 Cal Row, Ski or 7/5 Cal Bike + 9/7 Strict Handstand Push-Ups

Minute 4: 50 Double Unders (100 singles)

Primary Objective: Complete Each Station with at least 12 seconds remaining in the minute

Secondary Objective: Complete the V-Ups unbroken.