Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minute Echo Bike or Rower

Into..

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench , Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

B: Bench Press (Take 15:00 minutes to Establish
1RM Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Manic Midline"

15:00 minute AMRAP

5 Strict Handstand Push-Ups

10 Toe to Bar

15 American Kettlebell Swings (Rx53/35, S 44/26)

Primary Objective: Unbroken sets across all movements

Secondary Objective: Achieve most possible rounds + reps of the AMRAP.

Goal ~ 8+ Rounds

Stimulus: Upper Body Density / Muscular Stamina

RPE: 7/10