HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

C: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%
Rest as needed between sets )

C: Metcon (Time)

"Pulling Teeth”

50 Burpee Pull-Ups for Time

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings (Rx53/35, S 44/26)

Bar Height = Just out of reach of finger tips with arms extended

Burpee Pull-Up Standard

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete 5+ Burpee Pull-Ups / minute

Secondary Objective: Maintain Consistent reps across each minute

Stimulus: Posterior Chain / Burpee Pull-Up Technique and Efficiency

RPE: 7/10