HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
12/10 Cals

10 Deep Lunge Mountain Climbers

10 Alt V-Ups

10 Bar Kip Swings

8/6 Push-Ups

B: Skills/Technique

Toes to Bar

Rope Climbs

C: Metcon (3 Rounds for calories)

3 Sets:

7:00 AMRAP

30 Toes to Bar

20 Burpees to Target 6'' above reach

4/3 Rope Climbs

Max Cal Row Ski or Bike in remaining time.

Rest 3:00 b/s

Goal: ~2:00 on rower or ski to finish each set

~40/32 cals row or ski and ~23/30 cals bike

D: Warm-up (No Measure)

Accessories
Part A) 4 Sets, for quality

4-6 Wide Grip Strict Pull-Up (31x3 Tempo)

10 Dual DB Hammer Curls

Part B) 3 Sets

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold