HomeGrown AthletX - Functional Fitness
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 )
Progressions
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