HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 minute, Cardio Choice

10 Alternating Bodyweight Lunges

8/8 Single Arm Ring Rows

8 Ring V-Outs

4 Burpee Broad Jumps

B: Ring MU Progression

C: Metcon (Time)

Partner Conditioning Workout

"Fool Me Once, Fool Me Twice"

In Teams of 2, Complete the Following

2 Rounds for Time

20 Ring Muscle-Ups (A: 30 Ring Rows

30 Push-Ups)

100ft Dual DB Front Rack Walking Lunges

40 Burpee Box Jumps (Rx24/20, S 20/16″)

100m Sandbag Carry, Plates or Kegs (Rx150/100, S 75/50)

Load: (Rx50/35, S 40/25)

Time Cap: 28:00

Goal Time Domain: 18:00-25:00

Primary Objective: Split the workload evenly across both partners

Secondary Objective: Complete each movement in under 5:00 minutes for each set

Stimulus: Partner Workout / Community / Ring Muscle-Up and Lunge Stamina