HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Muscle-Up primer
3 Rounds

10 Hollow Body Banded Pull-Overs

10 Ring V-Outs

3 Bar Kip Swing to Hips

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Then go over Banded Bar Muscle-Ups or Box Bar Muscle-Ups for the workout today.

C: Metcon (2 Rounds for reps)

Conditioning (Part A)

8:00 AMRAP

3 Bar Muscle-Ups

6 Burpees

*increase 1 Bar Muscle-Up Each Round

*Record Bar MU

R: 5:00 before Part B

Conditioning (Part B)

8:00 AMRAP

6 Shoulder to Overhead (R+115/75, Rx 95/65)

6 Bar Facing Burpees

*increase shoulder to overhead by 2 reps each round

*Record S2OVHD

D: Metcon (No Measure)

If time permits
3 Sets, For Quality

10 Strict Toe to Bar

:30sec Tuck L-Hang