HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
30sec Jump Rope

8/8 Single Arm DB Upright Row

50/50ft Single Arm OH Carry

10 Alternating Lunges

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (AMRAP - Rounds and Reps)

3 Person Team Conditioning
"Truman Show"

27:00 AMRAP

90 Double Unders (180 single unders)

60 Hang DB Snatch (R+50/35, Rx 40/25)

30 Single DB Step-Ups (R+24/20, Rx20/16″)

50m SA OH Walking Lunges

*split work evenly across each movement between the 3 partners

Each Round add 12.5m of Lunging (25ft each partner)

C: Metcon (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch