HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

B: Weight lifting (Weight)

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

C: Metcon (Time)

"Brick"

5 Rounds for Time:

200m Run (A: 14/11 Cal Bike)

250/215m Row or Ski

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Primary Objective: Achieve best overall time

Secondary Objective: Descending splits per round / increasing pace

Stimulus: Aerobic Capacity / Muscular Stamina