HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Plank

B: Handstand Walk (Skill Work)

-Wall Walk + Shoulder Taps

-HS Walk to Wall

-Partner HS Walks

C: Metcon (No Measure)

20:00 EMOM
min 1: Chest to Bar Pull-Ups

min 2: Distance Handstand Walk

min 3: GHD Sit-Ups

min 4: Cals

min 5: Rest

Goal: 10-20 Chest to Bar, 25ft-50ft HS Walk, 15-20 GHD Sit-Up

SUBS: C2B=Strict Pull-Ups, Chin Over Bar Pull-Ups, Ring row

HSW=Wall Walks, Shoulder Taps

GHD=ab mat sit ups