HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
400m Run

15 Banded Good-mornings

8 Jumping Pull-Ups

5 Burpee Broad Jumps

B: Bar Muscle-Up Progressions (10:00-15:00 Skill Work: )

Bar Muscle-Up Progressions

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Burpee Bar Muscle-Ups

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Burpee Chest to Bar

C: Metcon (AMRAP - Rounds and Reps)

"Barraza"

18:00 AMRAP

200m Run (Sub 12/8 cal bike)

9 Deadlifts (R+ 275/185, Rx 225/155)

6 Burpee Bar muscle-ups (Sub Burpee Jumping Pull-Ups)

Goal: ~6+ Rounds

D: Warm-up (No Measure)

Mobilty
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch