HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics
Banded Shoulder Prep
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10/10 Banded Single Arm Straight Arm Lat Pull-Down
15 Banded Pull-Aparts
----
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Skill and Drills (15min)
Bar Muscle-Ups
Handstand Walk
C: Metcon (AMRAP - Rounds and Reps)
R+
16:00 AMRAP
20 GHD Sit-Ups
25ft Handstand Walk
8 Bar Muscle-Ups
Or
Rx
20 V-Ups
3 Wall Walks
8 Burpee jumping pull ups
Goal: 6+ Rounds
D: Metcon (No Measure)
Accessories if time permits
4 Sets, for quality
10-15 Feet Elevated Ring Row
:20sec Ring Support Hold
10 Dual DB Hammer Curls
Published by: Breanne Feudale in Uncategorized