Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Rounds for Quality

200m Run

:30/:30 Tall Kneeling Paloff Press Hol d

8 Romanian Deadlifts

6 No Dip Muscle Clean s

6 Barbell Strict Press

6 Jumping Back Squats

B: Metcon (Time)

"Billy Madison"

5 Rounds for Time

400m Run (27/22 Cal Bike)

21 Deadlifts

15 Hang Power Cleans

9 Push Jerks

Load: (Rx 115/75, S 95/65)

Time Domain: 20:00-25:00

Time Cap: 30:00

C: Metcon (No Measure)

Mobility

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pos e