HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Jumps (increase height on second round or box jump all the way overs)

B: Push Press (Push Press (Waves)

Every 4:00 minutes, 3 Sets
3 Reps @ 80%
Rest 1:00 minute and adjust loads
2 Reps @ 85%
Rest 1:00 minute and adjust loads
1 Rep @ 90%+ )

C: Ring MU Progression

D: Metcon (AMRAP - Rounds and Reps)

"Camp Hope"

12:00 AMRAP

9 Box Jump Overs (Rx24/20, S 20/16″)

7/7 Single Arm Shoulder DB to Overhead (Rx50/35, S 40/25)

5/3 Ring Muscle-Ups (A: 5 Strict Pull-Ups + 5 Strict Ring Dips)

Score: Rounds + Reps

Primary Objective: Ring Muscle-Ups

Secondary Objective: Single Arm Shoulder to Overhead

Muscular Stamina / Interference

RPE: 8/10