HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM

Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski )

Minute 2: 5 Inchworm Push-Ups + 10 Hollow Rocks

Minute 3: 10 Ring Rows + 10 Russian Kettlebell Swings, Moderate Load

Minute 4: 5-7-9 Burpees to Target

B: Metcon (AMRAP - Reps)

"King Nate"

20:00 minute AMRAP, With a Partner

3 Ring Muscle-Ups (A:3 pull ups + 3 dips)

6 Handstand Push-Ups

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

Ideally this is done by alternating Full rounds with partner

Score = Rounds + Reps

Primary Objective: Complete 14+ Rounds with you and your partner combined (7 Rounds / Partner)

Secondary Objective: Unbroken movements performed seamlessly

Stimulus: Gymnastics Stamina / Transitions / 1:1 Work to Rest

RPE: 7/10