Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality 
50/50ft Suitcase Carry 
5 Seated Box Jumps 
*increase height each set to box for both step-ups and box jumps 
20 Bear Plank Shoulder Taps 
10 Bent Over Trap 3 Raises

B: Push Press (Take 10:00 to Establish a 5RM Push Press )

C: Metcon (Time)

"Carrying JT"

21-15-9

Handstand Push-Ups

100ft Farmers Carry (Rx50/35, S 40/25)

Ring Dips

100ft Farmers Carry

Push-Ups

100ft Farmers Carry

***Rx = HSPU

Time Domain: 10:00-15:00

Time Cap: 18:00