September 11, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Deadlift

Every :90 x 6 Rounds

Set 0-3: 6 Reps @ 65-75%

Set 4-6: 6 Reps @ 75-85%

% Based On 1RM Deadlift

*Deadlifts MUST be UNBROKEN

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

200m Run

12 Shoulder to overhead (R+135/95,Rx95/65)

5 Bar Muscle-ups

Rx: 3 Bar Muscle-ups

Scaled: 7 Pull-ups

Goal: 1:00+ Per Round of rest

Stay unbroken on the barbell and muscle-ups as long as possible! Use the run recover and get ready to transitions quickly to the barbell.

Published by: Breanne Feudale in Uncategorized

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