Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Rais es

B: Metcon (Time)

"Dr. Drake Ramoray"

For Time:

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J (Rx50/35, S 40/25)

50 Wall ball (Rx 20/14, S 16/12)

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

10 Wall ball

*alternate arms on db c&Jevery 7 reps

Time Domain 16:00-20:00

Time Cap: 30:00

C: Mobility (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch