HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

10/10 BW Bulg Split Squat

10 Bar Kip Swing

:20sec Tuck L-Hang

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3 Sets

:10-:15sec Scapular Overhead Elevation Drill

10 PVC Pipe V-Ups

B: Metcon (Time)

Solo Version

5 Rounds for Time

200m Plate Run (R+45/35, Rx25/15 plate)

15 Toe to Bar

50ft Plate OH Walking Lunge

10 Burpees to Weight Plate

R: 90sec b/r

Or

Partner Version

5 Rounds for Time

Partner 1: 200m Plate Run (R+45/35, Rx25/15 plate)+ 15 Toe to Bar

Partner 2: 50ft Plate OH Walking Lunge + 10 Burpees to Weight Plate

Partner 1: 50ft Plate OH Walking Lunge + 10 Burpees to Weight Plate

Partner 2: 200m Plate Run + 15 Toe to Bar

Goal Time Domain: 20:00-30:00

Time Cap: 35:00