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

B: Metcon (3 Rounds for calories)

"Yondu"

3 Sets:

8:00 AMRAP:

1000m Run

Max Cals

Score: Total calories

*Each new AMRAP increase run by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between AMRAPs

**Option Wear a 20/14lb weight vest

RPE: 9/10

Primary Objective: Calories and Effort / Push Here

Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set

C: Accessories (4 Sets, For Quality:
8/8 Side Plank Feet Elevated + Hip Drop
8 Hamstring Sliders
8 Kang Squats

Rest as needed between sets
If you don’t have sliders perform glute bridge hold for 45 seconds )