HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

15 I, Y, T's, Light Fractional Plates

5/5 World's Greatest Stretch

20/20 Lateral Banded Monster Walk s

then complete:

6 Sets:

15 seconds on : 45 seconds off

Max Air Squats

*Looking for maxspeed on these reps. It doesn't matter if ROMis a little off, it'sabout the speed of the movement

B: Ring MU Progression (Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Feet Elevated Ring Muscle-Up Transition

-Ring Swing Pull-Ups
-Muscle-Up Pop Swing + Swing and Pull to Hip )

C: Metcon (4 Rounds for time)

“Brentwood”

4 Sets, Each for Time

5/3 Ring Muscle Up (A: Chest to Bar Pull-Ups)

7 Burpee Box Jump Overs (Rx24/20, S 20/16″)

21/15 Cal Row or Ski or 15/11 Cal Echo

7 Burpee Box Jump Overs

5/3 Ring Muscle Up

Rest 2:00 minutes between sets

Time Cap: 22:00

Goal: sub 3:30 minutes for each set

Score: Fastest completed set

RPE: 8/10

D: Accessories (4 Sets, For Quality:
10 DB Poliquin Raises, Moderate Weight
10/10 Single Arm Dumbbell Rows, Heavy Weight
:20/:20 Single Arm Ring Plank Hold )