Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8 Deep Squat w/Thoracic Rotations

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Time Domain: 18:00-25:00

Time Cap: 32:00

C: Accessories (3 Sets, For Quality:
:30 Dual KB/DB Front Rack Wall Sit
20 Banded Tricep Extensions, moderate resistance
10 Dual Dumbbell Upright Rows, moderate )