HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

:30/:30 second Couch Stretch

:30/:30 second Scorpion Stretch

:30/:30 Wall Figure 4 Stretch

into..

Med Ball Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Med Ball Chest Pass x 10/Partner

Med Ball Rotational Partner Toss x 10/Partner x 10/Side

Med Ball Russian Twist Toss x 10/Partner x 10/Side

Plank Alternating Med Ball Taps x 20/Partner

B: Metcon (AMRAP - Rounds and Reps)

Team of 2

AMRP 20min

Switch after each movement, run together

12 Wall ball (Rx 20/14, S 16/12)

9 Push up

6 Box jump (Rx24/20, S 20/16″)

250m run will wall ball

Partner A) 12 wall ball Partner B) 9 push up, partner A) 6 box jumps, both partners run, partner B) 12 wall ball …etc

C: Recovery (No Measure)

:30/:30 second Elevated Calf Stretch

1:00 minute Updog + Down Dog

1:00 minute Seated Chest Stretch

1:00/1:00 minute Pigeon Pose