Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
6/6 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
B: Back Squat
10:00 Clock
20 Reps @ 5-10# heavier than last week
C: Metcon (No Measure)
"Pop Rocks"
20:00 EMOM
min 1: 16/12 Cal Row or Ski or 14/10 Cal Bike
min 2: 15 Thrusters (Rx 95/65, S 75/55)
min 3: 16/12 Cal Row or Ski or 14/10 Cal Bike
min 4: Rx3/ S 2 Rope Climbs (Adjusted 4/4 single arm supine grip ring rows)
*last round max reps on each movement within the minute.
Published by: Breanne Feudale in Uncategorized