Announcements

Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 Dead-Hang

5/5 Quadruped Thoracic Rotations

:45 of Glute Bridge Hold

-

into..

3 Sets

5 Dual KB Push Press +50ft Dual KB OH Carry

B: Push Press (Every 2:00 minutes, 5 sets, complete the following:

Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85% )

C: Metcon (3 Rounds for reps)

"Joia Beach"

3 Sets:

3:00 minutes AMRAP

15 DB Bench Presses (Rx50/35, S 40/25)

100m Farmers Carry with DB

Max Strict Pull-Ups in the Remaining Time

R: 2:00 b/s

*Record max pull-ups each round

Primary Objective: Strict Pull-Ups accumulating as many as possible

Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.

RPE: 7/10