HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
200m Run

9 Scap Pull-Ups

8/8 DB Single Leg Cross- Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Front Squat (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3 reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (Time)

400m Run

16 Double DB hang Power cleans (R+50/35, Rx 40/25)

12 Bar Muscle-ups

16 DB Alt Renegade Rows (L row + R row =2 reps)

400m Run

16 DB Alt Renegade Rows

12 Bar Muscle-ups

16 DB hang Power cleans

400m Run

Time Domain: 14:00-18:00

Time Cap = 25:00

SUBS: 3 best options for the day

-Box Bar Muscle-Ups

-Banded Bar Muscle-Ups

-Burpees Pull ups