HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run

10 Alternating Down Dog Toe Touches

8/8 Reverse Lunges

:20/:20 second Single Leg Glute Bridge Hold

B: Metcon (Time)

GET FIT, SAVE KIDS

FOR TIME

400m run (A: 27/22 Cal Bike)

60 Box Step Ups (Rx24/20, S 20/16″)

60 Pushups

400m run

60 Pushups

60 Box Step Ups

400m run

Time Domain: 12:00-16:00 minutes

Time Cap: None

Primary Objective: Complete the Push-Ups in 4:00 minutes or less

Secondary Objective : Maintain faster than 5k pace on the runs

Stimulus: Muscular Endurance + Aerobic Capacity

RPE: 6/10

C: Midline (No Measure)

5 Sets, For Quality

10/10 Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Renegade Row on Elevation