HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

6 Scapular Pull-Ups

4/4 Single Arm Ring Rows

6/6 Single Arm KB Deadlift

8 Goblet Squat

B: Deadlift

Every 2:00 for 10:00

8 TnG Deadlifts @ 60-65% of 1RM

*Record heaviest set*

C: Metcon (Time)

"Rev"

For Time

30 Strict Handstand Push-Ups (SUB box pike or DB strict press)

30/25 Strict Pull-Ups (SUB ring rows or banded pull ups)

20/20 Single Arm DB Hang Clean and Jerk (R+50/35, Rx 40/25)

40 Wall Balls (R+20/14, Rx 16/12)

Time Domain: 7:00-11:00

Time Cap: 15:00