Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings

8 Walking Inchworms

10/10 Single Leg Glute Bridge w/ Adduction

:30 second Glute Bridge Hold w/ adductor squeeze

B: Metcon (6 Rounds for time)

"Boxing Day"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations

Station 1:

100 Double Unders (A: 200 singles)

20 Deadlifts (Rx 225/155, S 165/125)

Station 2:

350/300m Row

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

Goal: 75-90 seconds / Movement

Primary Objective: Complete each set in ~3:30-4:00

Secondary Objective: Consistent paces on each station across all sets.

-Stimulus: Posterior Chain / Aerobic Conditioning / Lactate Threshold

C: Accessories (Time permitting
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Weighted Wall Sit
:20/:20 second Copenhagen Plank Hold )