Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 Inchworm Push-Up s

8 Ring Rows

8 Ring V-Out s

10 Alt Step-Ups

B: Metcon (No Measure)

"The Bus Driver"

25:00 EMOM

min 1: 18/12 Row or Ski or 13/8 Cal Bike

min 2: 10 Single DB Step-Overs (Rx50/35, S 40/25)

min 3: 5 Strict Pull-Ups + 10 Push-Ups

min 4: 12.5/12.5m Single Arm OH Carry (Rx70/50, S 60/40)

min 5: 2/1 Rope Climbs

* Choose loads that allow for consistent movement and constant tension.

C: Metcon (No Measure)

Optional Accessories (Pulling Focus)

3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl