HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Metcon (No Measure)

Row skill work - 2 sets
-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate @ 2k Pace

:30sec @ 5k Pace

C: Metcon (Time)

"Unchain My Heart"

1500m Row

2:00 Rest

1000m Run (sub 75/50 cal bike)

2:00 Rest

1500m Row

2:00 Rest

400m Run (sub 30/21 cal bike)

2:00 Rest

1000m Row (sub 75/50 cal bike)

2:00 Rest

400m Run (sub 30/21 cal bike)

Time cap 35min

D: Metcon (Time)

Finisher/Accessories - time cap 10min
25/20 Deficit DB Push-Up

25m Farmers Carry (R+50/35, Rx 40/25) (12.5m down, 12.5m back)

20/15 Deficit DB Push-Up

25m Farmers Carry

15/10 Deficit DB Push-Up

25m Farmers Carry

10/5 Deficit DB Push-Up

25m Farmers Carry