HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets: For Quality

:40 second Row

:30 second Scapular Pull-Ups

2 Wall Walks

:10 second Angled Wall Facing Handstand Hold to Seven Position

B: Gymnastic Skills (12:00-15:00 minute Clock
Accumulate
10 Skin the Cats
2:00 minutes Freestanding Handstand Hold )

C: Metcon (No Measure)

"The Mongolian Stomper"

18:00 minute EMOM

Minute 1: 200/170m Row or Ski or 12/8 Cal Bike

Min 2: 12 Sumo Deadlift High Pulls (Rx 95/65, S 75/55)

Min 3: 200/170m Row or Ski or 12/8 Cal Bike

Min 4: 14 Alternating Front Rack Step-Ups (Rx24/20, S 20/16″)

Minute 5: 200/170m Row or Ski or 12/8 Cal Bike

Min 6: 16 American Kettlebell Swings (Rx53/35, S 44/26)

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: If you wear a heart rate monitor, look to keep heart rate to under 80% of Maximum.

Stimulus: Muscular Endurance / Aerobic Stamina

RPE: 7/10

D: Accessories (2 Sets: For Quality
:15 / :15 second Copenhagen Plank
:15 / :15 second Star Plank
:15 / :15 Single Leg RDL Iso Hold )