HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for qualitry
15 Banded Pull Aparts
10 Hollow Body Banded Pull Overs
6/6 KB Halos
6/6 KB Windmill
B: Bar Muscle-ups
Skills and Progression
C: Metcon (Time)
Hero WOD "GIFF"
4 Rounds
800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)
24 Power Snatches (Rx75/55, scaled 65/45), Split
4 Bar Muscle-Ups (Each)
4 Turkish Get-Ups (Rx50/35, scaled 40/25)
(Synchro)
*Partner Version
Time Domain: 22:00-30:00
Time Cap: 35:00
D: Warm-up (No Measure)
Mobility if time permits
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Published by: Breanne Feudale in Uncategorized