Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality

1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:10 Chin Over Bar Hold

B: Weightlifitng complex (Weight)

10:00 EMOM, For Load

2 Push Jerk + 1 Split Jerk

start @ 60% of limiter

*Record heaviest load

C: Metcon (Time)

"Bruce Willis"

For Time

75/60 Strict Pull-Ups

Every 2:00 Complete

10 Dual DB Bench Press (Rx50/35, S 40/25)

*Bench Press starts at 2:00 mark, not at 0:00

*If limited equipment DB floor press