HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

Metcon (3 Rounds for time)

"Badfish"

Every 10:00 Minutes, 3 sets:

800m Run

43/30 Cal Row or Ski or 30/21 Cal Bike

200m Run Sprint

Goal: Sub 8:30/Set

Primary Objective: Descend Split from 1-3

Secondary Objective: Complete all sets sub 9:00

RPE: 7/10

C: Midline (No Measure)

8:00 for Quality

5 Hollow Roll to V- Up *over and back is 1 rep

5 Slider Body Sa ws

10 Plank Hip Twist s *over and back is 1 rep

D: Mobility (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose