HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge

B: Rope Climb (Every 2:00 minutes, 4 Sets
3/2 Rope Climbs )

C: Metcon (6 Rounds for time)

"Mitty"

Every 5:00 minutes, 6 Sets

18/15 Cal Row or Ski

200m Run

14/10 Cal Bike

Primary Objective: Complete each set within 3:00-4:00 minutes

Secondary Objective: Complete all sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE 8/10