Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

"Runnin' With the Devil" (8 Rounds for time)

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)

Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.
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Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Stimulus: Sprint Conditioning

RPE: 9/10

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

Optional Accessories (Checkmark)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds