HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

250/200m Row

20 Glute Bridges

:20/:20 SL Glute Bridge Hold

2 Wall Walks

B: Warm-up (No Measure)

Team Warm-Up: Rowing Golf

For Time

Row to 1000m

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

C: Warm-up (No Measure)

Barbell Primer

Part A) 3 Rounds

10 Barbell RDLs

5 Hang Muscle Clean and Press

5 Front Squats

---

Add Loads

---

Part B) 3 Rounds

6 Deadlifts

4 Hang Power Clean and Push Jerk

2 Front Squats

**Practice cycling Hang Power Clean and Push Jerk

D: Metcon (Time)

"Hotel"

12 Rounds Alternating w/partner, For Time:

12 Deadlifts

9 Hang Power Clean and Push Jerk

6 Front Squats

Load: (Rx135/95, S 115/75)

Time Domain: 12:00-16:00

Time Cap: 20:00

RPE: 8/10