Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

:30 Wall Thoracic Extension

12 Alt V-Ups

10 Deep Lunge Mountain Climbers

8 Overhead Squats

6-8 Jumping Pull-Ups

B: Metcon (AMRAP - Reps)

5 Person Teams for Max Reps

"O'Doyle Rules!"

4 Rounds

min 1: GHD Sit-Ups

min 2: Burpee Box Jump Overs (Rx24/20, S 20/16″) min 3: Overhead Squats (Rx 75/55, S 65/45)

min 4: Burpee Pull-Ups

min 5: Rest

C: Metcon (No Measure)

Mobility

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch