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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

200m Run

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 PVC Pipe Passovers + 10 Overhead Squats

B: Overhead Squat (Take 15:00 minutes to Establish
3RM Overhead Squat )

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Keep the Overhead Squats unbroken

RPE: 10/10 *Tester Workout

Stimulus: Benchmark Test