Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds, For Quality 
1:00 Row 
6 Inchworm Push-Ups 
10 Goblet Cossack Squat 
:30sec KB Dead-Bug 
8 Scap Pull-Ups 
10 Alt V-Ups

B: Toes-To-Bar (Toe to Bar Technique and Efficiency Tips )

Metcon (AMRAP - Rounds)

"Bandit"

20:00 EMOM Capacity Test

min 1: 16/13 Cal Row or Ski or 11/8 cal Bike

min 2: 20 Wall Balls (Rx 20/14, S 16/12)

min 3: 15 Toe to Bar

min 4: 50ft Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)