HomeGrown AthletX - Functional Fitness
A: Deadlift
Every :90 x 6 Rounds
Set 0-3: 6 Reps @ 65-75%
Set 4-6: 6 Reps @ 75-85%
% Based On 1RM Deadlift
*Deadlifts MUST be UNBROKEN
B: Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
200m Run
12 Shoulder to overhead (R+135/95,Rx95/65)
5 Bar Muscle-ups
Rx: 3 Bar Muscle-ups
Scaled: 7 Pull-ups
Goal: 1:00+ Per Round of rest
Stay unbroken on the barbell and muscle-ups as long as possible! Use the run recover and get ready to transitions quickly to the barbell.
Published by: Breanne Feudale in Uncategorized