Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Rounds, For Quality

:30 Row

8 Dual KB Sumo Deadlift High P ull *ligh t

8 Tall Weighted Si t-Up

:30 Bike

10/10 Pendulum Lunges

6 Inchworm to Hol low

:30 Ski

B: Metcon (No Measure)

Midline Work

15:00 Running Clock to Complete

5 Sets

3/3 DB/KB Turkish Get-Up

200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken

R: as needed b/s

*large rig is 50ft down 50ft back

C: Metcon (No Measure)

Conditioning

"Mr. Heckles"

15:00 EMOM

min 1: Cal Row, Ski or Bike

min 2: Cal Row, Ski or Bike

min 3: Rest

min 4: DU

min 5: Rest

*use two different machines