HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
200m Run

10 Dual KB Deadlifts

:20/:20 Side Plank

4/4 Single Arm Ring Row

B: Bar Muscle-ups (Bar Muscle-Up Technique )

C: Metcon (Time)

15-12-9-6

Bar Muscle-Ups

50m Double DBFarmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

400m Run (SUB 27/22 Cal Bike)

Time Domain: 12:00-20:00

Time Cap: 25:00 Time Cap

* SUB BMU: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up .

D: Metcon (No Measure)

Accessories
5 Sets for quality

1:00 Sandbag Hold

:30sec Renegade Rows