HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 4:00 for 12:00

1:00 Row

:30 Supine Grip Dead-Hang

8/8 Single Arm Ring Row w/rotation

20 Bear Plank Shoulder Taps

10 Strict Knee Raises

3 Person Team Waterfall  (Time)

"Supernova"

2 Rounds for Time

30/24 Cal Row Bike or Ski

300ft KB/DB Farmers Carry (Rx70/50, S 60/40)

30 Dumbbell Bench Press (Rx50/35, S 40/25)

30/24 Strict Pull-Ups

30 Hand Release Push-Ups

Time Domain: 18:00-23:00

Time Cap: 30:00

Stimulus: Team Conditioning / Upper Body Muscular Stamina

Primary Focus: Don't get caught by your partners

Secondary Focus: unbroken farmers carry

RPE: 7/10