June 25, 2022 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for qualitry
15 Banded Pull Aparts

10 Hollow Body Banded Pull Overs

6/6 KB Halos

6/6 KB Windmill

B: Bar Muscle-ups

Skills and Progression

C: Metcon (Time)

4 Rounds

800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)

24 Power Snatches (Rx75/55, scaled 65/45), Split

4 Bar Muscle-Ups (Each)

4 Turkish Get-Ups (Rx50/35, scaled 40/25)


*Partner Version

Time Domain: 22:00-30:00

Time Cap: 35:00

D: Warm-up (No Measure)

Mobility if time permits
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Published by: Breanne Feudale in Uncategorized

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