Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality
1:00 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Back Squat (Take 10:00
20RM Back Squat )

C: Metcon (Time)

"Lightning McQueen"

For Time

10-9-8-7-6-5-4-3-2-1

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Time Domain: 7:00-10:00

Time Cap: 12:00

* The goal today is to hit unbroken sets