Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality (12:00 minutes Cap)

1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)

6 Inchworm Push-Ups

12 Bear Plank Shoulder Taps

12 Reverse Table Top Bridge with Reach

:24 second Extended Reverse Plank Bridge

B: Metcon (Time)

"Two-By-Four"

In Teams of 2, For Time:

100 Strict Handstand Push-Ups (A: DB Press)

100/90/80 Calorie Row

100 Plate Overhead Walking Lunges (Rx45/35, Rx25/15 plate)

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Plate Ground to Overhead

All work is combined except for the Synchro Ground to Overhead that is done with your partner.

Goal: 24:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete in fastest overall time

Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less

Stimulus: Muscular Endurance / Leg Focus (Push)

RPE: 7/10

C: Recovery (No Measure)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

D: Accessories

5 Sets, For Quality

10 Dual Dumbbell Bench Press

10 Dumbbell Pull-Overs

Rest 2:00 minutes between superset