HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Run 500m

10 Deep Lunge Mountain Climbers

10 Air Squats

:15 second Dead-Hang + :15 second Active Hang

Run 400m

10 Deep Lunge Mountain Climbers

10 Squat Jumps

:15 second Dead-Hang + :15 second Active Hang

Run 300m

10 Deep Lunge Mountain Climbers

10 Jumping Lunges

:15 second Dead-Hang + :15 second Active Hang

B: Metcon (3 Rounds for reps)

"A Knife and No Coin"

8 Minute AMRAP:

600m Run

In remaining time, complete as many rounds as possible:

18 Wall Balls (Rx 20/14, S 16/12)

12 Strict Pull-Ups

Rest 3:00 minutes

8 Minute AMRAP:

800m Run

In remaining time, complete as many rounds as possible:

15 Wall Balls

9 Strict Pull-Ups

Rest 3:00 Minutes

8 Minute AMRAP:

1000m Run

In remaining time, complete as many rounds as possible:

12 Wall Balls

6 Strict Pull-Ups

Score: Reps Across All Sets

Primary Objective: Complete each run @ 5k or Faster pace

Secondary Objective: Complete 4+ rounds on each set

Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular Endurance

RPE: 7/10

C: Accessories (For Quality:
Accumulate the following reps & times:
2:30/2:30 minute Side Plank Hold
60-80 V-Ups
100 Russian Twists (Rx35/25, Rx15/10) plate )