HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets

10/1 0 Banded External Shoulder Rotatio ns

10/10 Banded Internal Shoulder Rotations

15 Banded Face Pull s

5 Table Top Brid ge w/2-3sec pause

10 Barbell RDLs

5 No-Dip Muscle Clea ns

5 Front Squats

B: Gymnastic Skills (A) Rope Climb Practice
-Seated Footwork Drill
-Jump and Cut + Hold
-Jump and Cut, Move Hands to High Point
B) Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-Kipping Ring Pull-Up )

Bar muscle up progression

C: Metcon (Time)

“Umbrella”

3 Rounds, For Time w/ partner

6 Rope Climbs, 15ft (A: single arm supine grip ring rows)

20 Front Squats, (Rx135/95, S 115/75)

10 Burpee Ring Muscle Ups (A: Burpee box transition jumping BMU or Burpee Jumping Pull ups)

20 Deadlifts

10 Alternating Wall Walks (A: Box Wall Walks)

Time Domain: 16:00-22:00

Time Cap: 25:00

Primary Objective: Complete the work evenly with your partner.

Secondary Objective: Complete each round in sub 6:00

RPE: 7-8/10