Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (Time)

“Rowdy McRowface”

For Time:

2000m Run

1000m Row or Ski or 30cal bike

1500m Run

750m Row or Ski or 24cal bike

1000m Run

500m Row or Ski or 21cal bike

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 Minutes

Primary Objective: Descending Splits

Secondary Objective: Completing the workout under the time cap

RPE: 7/10

C: Midline (No Measure)

For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

Goal: 8:00-12:00