Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Bike

Into..

5/5 Worlds Greatest Stretch

30 sec Single Unders

10 Dumbbell Deadlifts

10 Alternating Step-Ups

20 seconds Scapular Pull-Ups

into...

10 Deep Lunge Mountain Climbers

30 second Jump Rope Practice

10 Dumbbell Hang Power Cleans

8 Single Dumbbell Step-Ups

8 Bar Kip Swings

B: Bar MU progressions

C: Metcon (6 Rounds for calories)

"Just Enough"

6 Sets, For Max Calories

3:00 minute AMRAP

50 Double Unders (A: 100 singles)

4 Dual Dumbbell Power Clean

4 Dual Dumbbell Step Overs (Rx24/20, S 20/16″)

4 Burpee Bar Muscle-Ups (A: Burpee Pull-Ups)

-Max Cals

Rest 1:00 minute between Sets

Dumbbells: (Rx50/35, S 40/25)

Score = Total Sum of Calories

Goal Score: 15/11 Calories Per Interval

Primary Objective: Complete the buy-in, in 2:00 minutes or less.

Secondary Objective: Maintain consistent calories across or increase the calories from set 1 to set 6.

D: Mobility (No Measure)

Time permitting

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch