HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

2:00 minutes on Machine of your choice

15/15 Second Single Leg Wall Sit Hold

15/15 Second Single Leg Glute Bridge Hold

5/5 Single Arm Kettlebell Windmills, Moderate Weight

10 Bird Dogs into 10 Dead Bugs

B: Metcon (Time)

"The Watch"

In Pairs, 2 Rounds For Time:

800m Run

400ft Sandbag Carry (Rx150/100, S 75/50)

40 Deadlifts (Rx 225/155, S 165/125)

400ft Dual DB Farmers Carry (Rx70/50, S 60/40)

40 Box Get-Overs 40''

Time Domain: 25:00-32:00

Time Cap: 35 minutes

Score: Time

The run is done together,

Sandbag to be divided in half,

Deadlifts to be divided in half,

Farmers Carry to be divided in half,

Box Get-Overs to be divided in half

Primary Objective: Finish it before the time cap.

Secondary Objective: Complete Each round in sub 14:00 minutes

Stimulus: Conditioning / Muscular Stamina

RPE: 8/10

C: Accessories (8:00 AMRAP, For Quality
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wall Sit )