HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1 Minute Each:

Easy Row Bike or Ski

Side Planks (:30s Each)

Single Leg Glute Bridges (:30s Each)

Moderate Row Bike or Ski

30 Seconds Each:

Glute Bridges

Front Plank

Glute Bridge Walkouts

*Home Sub Row Bike Ski = high knees

B: Hang Clean ( On the 2:00 x 4 Sets:)

1 Hang Clean Pull

1 Hang Clean High Pull

1 Hang Squat Clean

2 Split Jerks

Record heaviest successful complex

C: Metcon (1 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (R+185/135, Rx155/115)

21/15 Cal Row Ski or 15/12 Cal Bike

*To get the right stimulus, each round should take less than 4 minutes to complete

*Your score is the slowest of the 5 rounds

*Home Cal Sub 42 box jumps or step ups

*Home Cal sub 100 mt climbers