HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
250m Run

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups

B: Weighted Pull-ups (10:00 EMOM)

min 1: 3-5 Weighted Pull-Ups

min 2: 3-5 Weighted Dips

*Record heaviest 5 weighted pull-up

C: Metcon (Time)

3 Rounds
400m Run

18 Alt DB Snatch (R+50/35, Rx 40/25)

12 Chest to Bar Pull-Ups

Time Domain: 8:00-14:00

Time Cap: 16:00

D: Warm-up (No Measure)

Accessories - if time permits
8-10 Poliquin Raises

8-10 Zottman Curls

8-10 Hollow Body Zanetti Presses