Announcements

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

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Pigeon Pose

12 Alternating Scorpion Stretch

12 Alternating Iron Cross Stretch

-Then-

12:00 EMOM

minute 1: Cardio Choice

minute 2: 16 Alternating Box Step-Ups

minute 3: :15 second Dead-Hang + :15 second Active Hang

minute 4: 10 Barbell Romanian Deadlifts (31x1)

Tempo:

3 = Eccentric / Lowering Barbell

1 = Pause at 2in below Knee

x = Fast Up

1 = Pause at the Hip

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24"/20"

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)

Box: (Rx24/20, S 20/16″)

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.