HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
6 Inchworm Push-Ups

8 Ring Rows

8 Ring V-Outs

12 Hollow Rocks

12 Arch Rocks

8/8 Staggered Stance Dual DB RDL

B: Ring MU progression skill work

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

C: Metcon (No Measure)

"That Lucky Old Sun"

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 GHD Sit-Ups

min 3: 12 Deadlifts (R+ 225/155, Rx 165/125)

min 4: Rest

SUB MU=8 Strict Pull-Ups + 8 Ring Dips or 8 Ring Rows + 8 Push-Ups

*Record in notes R+/Rx

D: Metcon (No Measure)

Accessories if time permits
3-4 sets for quality

10/10 Single Leg Hip Extensions

3-5 Eccentric Pull-Ups (5sec)

10 Weighed Russian Twists (over and back = 1 rep)