HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Cardio of Choice

10 Bootstrappers

10/10 side plank Clamshells

5 Yoga Push-Ups

:20-30sec L-Sit or Tuck L-Sit on pull up bar

B: Bar Muscle-ups

Bar Muscle-Up Technique Work

C: Metcon (Time)

100 Double Unders

70 Wall Balls (R+20/14, Rx 16/12)

10 Bar Muscle-Ups

100 Double Unders

50 Wall Balls

15 Bar Muscle-Ups

100 Double Unders

30 Wall Balls

20 Bar Muscle-Ups

Time Cap = 30 minutes