HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

10 Deep Lunge Mountain Climber

10 Glute Bridges

8 False Grip Ring Rows

6 Step-Down Box Jumps

B: Ring MU skills/drills

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

4 Ring Muscle-Ups

5 Strict Handstand Push-Ups

6 American KBS (R+70/53, Rx 53/44)

7 Box Jump Overs (R+30/24,Rx24/2)

Goal: ~6 Rounds

D: Metcon (AMRAP - Rounds)

"Crazy Eights"

8:00 AMRAP

8 Dual DB Bench Press

8 Dual DB Bent Over Rows

8 Barbell Z-Press

8 Zottman Curls