HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
:30sec Jump Rope

5 Inchworm Push-Ups

10 Hollow Rocks

10 Alt V-Ups

:15sec Wall Supported Handstand Hold

B: Gymnastics Strength (3 Sets)

15-25 Strict Handstand Push-Ups

50ft Dual DB Overhead Carry (R+50/35, Rx 40/25)

R: 2:00 b/s

Time Cap: 10:00

C: Metcon (Time)

3 Rounds
36 Double Unders (sub 72 singles unders)

18 Toe to Bar

36 Double Unders

12 Push Jerk (R+135/95, Rx 115/75)

36 Double Unders

6 Devils Press (R+50/35, Rx 40/25)

Time Domain:

10:00-15:00

Time Cap:

15:00

D: Metcon (No Measure)

Accessories - time permitting
8-10 Strict Banded Chest to Bar

:20 GHD Supine Hold

10/10 SA DB Incline Bench Press