December 30, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics Warm-up
-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-10 Banded Pull-Aparts palms down

-10 Band Pull-aparts palms up


2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Muscle-ups (Strict Ring )


C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m run

2/1 Strict Ring Muscle-Up

15 KBS (R+70/53, Rx 53/44)

50m single KB farmers Carry (25m down, 25m back)

D: Metcon (No Measure)

3 Sets, For Quality
10 Feet Elevated Ring Rows

5 Tempo Ring Push-Ups (3311)

-Max Dual KB OH Hold

Published by: Breanne Feudale in Uncategorized

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