HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 12/12)

In a 20:00 Window work up to a new 1RM Back Squat

*Rest as needed b/t sets

B: Metcon (Time)

3 Rounds

with a 20/14# Vest

400m Run

40 Air Squats

5 Ring Muscle ups

40 Air Squats

SUBS : No Vest / 30 Air Squats / 10 Pull-ups

Goal: 15-18:00

This workout is all about the RMU or whichever gymnastics movement you are using. Be smart on the run and squats and do not blow yourself up. If you are using a vest be sure to practice a larger kip on the RMU.

20 min Time Cap