Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row (:30 ez,:20 mod,:10 hard)

15 Hollow Rocks

200m Run

20 Mountain Climbers

Metcon (4 Rounds for time)

"Barbieland"

Every 10:00 minutes, 4 Sets

400/350m Row or Ski

20 GHD Sit-Ups (A: Abmat Sit-Ups)

400m Run (A: 27/22 Cal Bike)

20 Burpees

Score = Combined interval time

Extra Instructions

Goal / Set: 6:00-7:00 minutes

Time Cap / Set: 8:00 minutes

Primary Objective: Hold 5k pace for the row and the run

Secondary Objective: Complete each set in 7:00 minutes or less

Stimulus: Midline Conditioning / Aerobic Stamina

RPE: 7/10

Mobility (No Measure)

:60sec Half Kneeling Hamstring Stretch

:60sec Pigeon