HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
1:00 Cardio Choice

10 Alternating Step-Ups*increase height each round

:15sec Dead-Hang + :15sec Active Hang

8 Bar Kip Swings

3-5 Muscle-Up Plate Drill

B: Metcon (3 Rounds for weight)

10min to complete
3 Sets, For Quality

8/8 Weighted SL Pistol Step-Down

20sec/20sec Foot Elevated Single Leg Glute Bridge Hold

C: Bar Muscle Up Progression

D: Metcon (4 Rounds for reps)

16:00 EMOM

min 1: Max Bar Muscle-Ups

min 2: 50 Double Unders (75 singles)

min 3: 16 Dual DB FR Step Lunge (R+50/35, Rx 40/25)

min 4: Rest

R+: Unbroken Set *pick a number that you can get +/- 2 each round

So if it's 10, you should be able to still hit 8 on later rounds

*Record unbroken Bar MU/Round