HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Double Under or Bike

7/7 KB Windmill

50/50ft Bottoms Up KB Waiters Carry

:20sec Tuck L-Hang

B: Bar Muscle-Up Skills and Progression

C: Metcon (AMRAP - Rounds and Reps)

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

21/14 Cal Row or Ski or 15/10 Cal Bike

30 Double Unders

Goal: 4-5 Rounds

D: Metcon (No Measure)

5 sets for quality
4-6 Strict Chin-Up 30x3 Tempo

4-6 Ring Dips 33x3 Tempo

10/10 GHD Side Crunch