HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

6 Walking Inchworm Push-Ups

8/8 Dual Dumbbell Staggered Stance Romanian Deadlifts

10 Bar Kip Swings

12 Dynamic Mountain Climber Lunges

B: Bar MU progressions

C: Metcon (Time)

"The Denver"

Complete 2 rounds for Time with a partner

10 Devils Press (Rx50/35, S 40/25)

20 Bar Muscle-Ups (A: Strict Banded Pull-Ups)

30 Deadlifts (Rx 225/155, S 165/125)

40 Bar Facing Burpees

50 Toe to Bar (A: Strict Knee Raises)

Time Domain: 14:00-18:00 minutes

Time Cap: 22:00 minutes

Primary Objective: Maintain an equal 1:1 work to rest ratio, breaking up the reps to maintain quick sets between partners

Secondary Objective: Complete all movements in sets of 5 reps+

Stimulus: 1:1 Work to Rest Ratio

Flexion / Extension Biased Workout / Grip

RPE: 8/10