HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds
15 Banded Goodmornings
8 Inchworm Push-Ups
:30sec KB Dead-Bugs
12 Banded Pull-Aparts
8 Kip Swings
B: Deadlift
Every 2:30 for 12:30
5 Reps @ 70%
5 Reps @ 70%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 83%+
*Record 3 reps
C: Warm-up (No Measure)
Gymnastics skill work and WOD primer
D: Metcon (AMRAP - Rounds and Reps)
11:00 AMRAP
9 Deadlifts (R+ 225/155, Rx 165/125)
7 Bar Facing Burpees
5 Ring Muscle-Ups
Goal: ~1:30-2:00/Round
~6 Rounds +/- 10 Reps
E: Metcon (No Measure)
Accessories
4 Sets, for quality
6-8 Strict Pull-Up (31x3 Tempo)
8/8 SA DB Bent Over Row
:35sec Weighted Sorenson Hold