HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30 second Dead-Hang

6 /6 Half Kneeling KB Windmi ll

:30 second Scapular Pull-Ups

:30 second Quadruped Scapular Push-Ups

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Gymnastic Skills (Kipping pull-ups: progressions
-Beat Swings
-Single Kipping Pull-Ups
-Elevator Kipping Pull-Ups)

C: Metcon (AMRAP - Rounds)

“Inspo-Lynne”

2:30 AMRAP

20 Kipping Pull-Ups or 15 Strict Pull-Ups

Max DB Bench Press, (Rx50/35, S 40/25)

Rest 2:30 between sets

Continue until 100 reps

Cap: 5 Rounds

Goal: Complete in 4-5 Sets

We are ideally working at a weight that allows for a minimum of 8+ reps unbroken at a time

Primary Objective: DB Bench Press (15+ Reps / Set)

Secondary Objective: Pull-Ups in 3 sets or less

Stimulus: Muscular endurance / Pump Session

RPE: 7/10

D: Accessories (4 Sets, For Quality
10 Tall Kneeling Straight Arm Lat Pulldown
10 Dumbbell Pull-Overs
10 Dumbbell Chest Flys
-Max Ring Support Hold

*for all exercises except Ring Support Hold use at 30x1 Tempo )