HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
1:00 Bike

200m Run

:15 Passive Hang + 15 Active Hang

15 Banded Face Pulls

:20sec Tuck Bar Hold Hang

B: Bar MU progressions (Skills and drills)

C: Metcon (Time)

"Mighty Mighty Titans"

90 Cal Bike (SUB Row 112 cals)

1600m Run

90 Pull-Ups

60 Cal Bike (SUB Row 75 cals)

1200m Run

60 Chest to Bar Pull-Ups

30 Cal Bike (SUB Row 38 cals)

800m Run

30 Bar Muscle-Ups (SUB banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up)

*Run will be done in 200m segments relay style with partner

In either 2 person or 3 person teams

If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo.

30:00-40:00

40:00 Time Cap