Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minute Machine of Choice (Easy pace)

into:

3 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

B: Deadlift (Strength Superset-Ish
3 Sets,

Every 30 seconds, 3 Rounds
1 Deadlift @ 85%

into...
*See Shoulder press for part B*)

BB: Shoulder Press (Every 30 seconds, 3 Rounds
1 Strict Press @ 85%

Rest 90 seconds between sets )

C: Metcon (AMRAP - Rounds and Reps)

"Waiting..."

10:00 AMRAP

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

25 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

25 American Kettlebell Swings

25 Ring Dips (A: Banded Ring Dips)

25 American Kettlebell Swings

25 Push-Ups

Goal: Get to the 2nd round of Strict Handstand Push-Ups

Primary Objective: Complete 1+ Rounds

Secondary Objective: Unbroken American Kettlebell Swings

Stimulus: Muscular Endurance / Interference / Shoulder Pump

RPE: 8/10