HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
Banded Shoulder Prep

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Banded Pull-Aparts palms up

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Bar Muscle-Up Drills (15:00-20:00 Practice)

-Bar in Rack Banded Muscle-Up

-Banded Bar Muscle-Up

-Box Bar Muscle-Up

-Dynamic Hip to Bar

C: Metcon (Time)

30 GHD Sit-Ups or Weighted Sit-Ups (15/10# Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups

Time Domain: 7:00-11:00

15:00 Time Cap

D: Metcon (No Measure)

3 Sets - Accessories if time permits
4-6 Weighted Strict Pull-Ups or Pull-Up Negatives

10-12 Dual DB Bent Over Rows

2-4 Dragon Flags