HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Cardio Choice

9 Scap Pull-Ups

8/8 Single Leg Cross-Body RDL

7/7 DB Windmill

6/6 SA DB Front Squat

5 Inchworm to Hollow Hold (1sec)

B: Gymnastics Skills Work and Progressions

Spend 15:00 working on some skill work and progressions to help athletes develop the skills Chest to Bar Pull-ups as well as Bar Muscle-Ups

C: Metcon (3 Rounds for reps)

3:00 AMRAP

15 Thrusters (R+75/55, Rx 65/45)

15 Pull-Ups

---5:00 Rest---

3:00 AMRAP

12 Thrusters (R+95/65, Rx 75/55)

12 Chest to Bar Pull-Ups

---5:00 Rest---

3:00 AMRAP

9 Thrusters (R+115/75, Rx 85/65)

9 Bar Muscle-Ups

Goal: ~2 Rounds/AMRAP