HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

:30 second machine choice

5/5 World's Greatest Stretch

5/5 Archer Ring Rows

10 Dual Dumbbell High Pulls, Moderate Load

10/8 Dual Dumbbell Deficit Push-Ups

100ft (30m) Dual Dumbbell Overhead Carry , Moderate Load

B: Gymnastic Skills (Ring MU and Rope Climb skills/progressions)

C: Metcon (Time)

"Rain Dance Maggie"

In Teams of 3 Complete

For Time:

60 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)

60 Dual DB Bench Press (Rx50/35, S 40/25)

30 Rope Climbs (A: single arm supine grip ring rows)

30 Devils Press

Time Cap: 30:00 minutes

Primary Objective: Complete the workout in under 25:00 minutes

Secondary Objective: split the work evenly across all 3 partners

Stimulus: Gymnastics Skill Volume / Upper Body Muscular Endurance

RPE: 7/10