HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
60sec, 45sec, 30sec Bike (increasing intensity each round)

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

6 Dumbbell Rhythm Squat Jumps

B: Metcon (No Measure)

Core strength work
5 Sets, For Quality

10 Supine Leg Raises

10/10 Side Plank Rotations

10 Alt Tall Plank Knee to Elbows

C: Metcon (12 Rounds for reps)

"Hustle"

1:30 AMRAP, 1:00 Rest

18/12 Cal Row 13/8 Bike or 200m Run or :45sec work

-Max Bar Facing Burpees

*continue until 100 Burpees

Cap: 12 Rounds

* try for 10 burpees per round

D: Warm-up (No Measure)

Yoga flow
2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon