HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Deadlift

Every 2:30 for 12:30

5 Reps @ 70%

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

*Record 3 reps

C: Warm-up (No Measure)

Gymnastics skill work and WOD primer

D: Metcon (AMRAP - Rounds and Reps)

11:00 AMRAP
9 Deadlifts (R+ 225/155, Rx 165/125)

7 Bar Facing Burpees

5 Ring Muscle-Ups

Goal: ~1:30-2:00/Round

~6 Rounds +/- 10 Reps

E: Metcon (No Measure)

Accessories
4 Sets, for quality

6-8 Strict Pull-Up (31x3 Tempo)

8/8 SA DB Bent Over Row

:35sec Weighted Sorenson Hold