HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Skill Progression

Handstand Walk Progressions

Chest to Bar Progressions

Toe to Bar Progressions

C: Metcon (No Measure)

16:00 EMOM

Min 1: 10-20 Chest to Bar

Min 2: 25-50ft Handstand Walk (Sub 5 wall walks or inchworms)

Min 3: 10-20 Toe to Bar

Min 4: Rest

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

8 Strict Pull-Ups

12 Dual DB Bench Press (R+50/35, Rx 40/25)

:16sec L-Sit