HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

6/6 Pendulum Lunges

6-8 Jumping Pull-Ups

8 Bulgarian Ring Face Pul l

:10-:15 Ring Support Hol d

B: Gymnastic Skills (Bar Muscle-Up Skill Work )

Bar muscle up progression

C: Metcon (AMRAP - Rounds and Reps)

"Santeria"

20:00 Partner AMRAP

40 Dumbbell Facing Burpees

20 Bar Muscle-Ups (S: 20 Burpee Chest to Bar or A: burpee jumping pull ups

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Weighted Strict Pull-Ups (Rx50/35, S 40/25)

40 GHD Sit-Ups or Medball Weighted Sit-Ups

*Partition work with partner as desired

Goal: 2+ Rounds

Primary Focus: Keep each movement to under 2:00

Secondary Focus: Split work evenly with partnerand do not allowtime when bothpartners are resting.

RPE: 8/10