HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B1: Bench Press (Every 3:00 for 15:00 

5 Bench Press @ 80%+ 
*Between sets - Weighted Pull-ups (See B2))

B2: Weighted Pull-ups (3 Weighted Strict Pull-Ups for Max Load 

-Adjusted: Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can )

C: Metcon (AMRAP - Rounds and Reps)

"Space Oddity"

14:00 AMRAP

3* Wall Walks

20 Pull-Ups

60 Double Unders (A: 120 singles)

*add 2 Wall Walks each round

Or

Adjusted Option

1* Wall Walks

10 Banded Strict Pull-Ups

75 Single Unders

*add 2 Wall Walks each round

Be sure to wear some hand protection and manage your sets early.

D: Mobility (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch