HomeGrown AthletX - Functional Fitness

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Warm-Up:

3 Sets: for Quality

1:00 Row or 200m Run

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:20/:20 Single Arm Arm Plank

:20/:20 Side Plank

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Go Over the Turkish Get-Up for 5-7 minutes

Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)

We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.

"Crank" (Time)

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft Sandbag Carry

Farmers Carry:

Dumbbells @ 2x(Rx70/50, S 60/40)

Kettlebells @ 2x(Rx70/53, S 53/44)

Sandbag:

(Rx150/100, S 75/50)
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Goal Time Domain: 17-21 minutes

Time Cap: 25 minutes

Primary Objective: Complete each round in as close to 6 minutes as possible

Secondary Objective: Maintain consistent pacing across all rows and runs.

RPE: 7/10

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)