Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Seated Figure Four Stretch

12/12 Twisted Cross

24 Scap Push Ups

-then-

For Quality

10:00 AMRAP

:30 second Row

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

50ft (15m) Burpee Broad Jumps

"PRVN Baseline" (AMRAP - Rounds and Reps)

18:00 AMRAP

20/16 Cal Row or Ski or 18/14 cal Bike

14 Burpee Box Jump Overs

Box: 24in/20in

Score = Rounds + Reps
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Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose