Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

Venmo: https://www.venmo.com/u/uniquelyabledhomegrown

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule open gym at 8am-10am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 3min for 4 sets
10/10 Bulgarian split squats
**work two positions
B/T sets: 15 Cyclist squats (35# plate))

B: Shoulder Press (Every 2:30min
Strict press + Push press
3+5 60%
3+5 65%
3+4 70%
3+3 75%
3+3 75%
**B/T sets....
10 DBs Front to Side delt raises)

C: Metcon (Checkmark)

EMOM 10min: Finisher

Abmat situps

Russian twist

Vups or knee ups

Ankle touches

Hollow rock

Bicycle crunches

Ceiling crunches (weighted)

Side plank (right)

Side plank (left)

Tall plank