HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

10 Hollow Rocks

10 Bar Kip Swings

8 Bulgarian Ring Row s

10 Box Shoot Throughs

B: Accessories (9:00 EMOM
min 1: 2/2 Turkish Get-Ups
min 2: :30 Wall Sit (Optional Weighted)
min 3: 8/8 Half Kneeling Rotational Ball Slams )

C: Metcon (3 Rounds for reps)

"Cigarettes and Whiskey"

3 Rounds (Each) For Max Reps

Partner 1: 500/425m Row or Ski 30/21 Cal Bike

Partner 2: Max Rep Toe to Bar (A: ab mat sit ups)

Rest 3:00 minutes between intervals

Score = Partner 1 Toe to Bar vs. Partner 2 Toe to Bar

(6 Total Rounds through, alternating partners)

Primary Objective: Big Set on Toe to Bar

Secondary Objective: Fastest Possible Row Time

Midline Conditioning and Power Output

RPE: 9/10