Announcements

Rowathon

Sunday Dec 14th 1-3 pm

$20 to participate

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

Gym Holiday Hours

Dec 24 Wed Christmas Eve- Gym Closed

Dec 25 Thur Christmas day- Gym Closed

Dec 26 Fri modified schedule classes at 8 am and 9am

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

Push/Pull (Checkmark)

8 sets: Every :90sec

Set 1: 6 BB Seated Military press (75-78%)

Set 2: 6 Deadlift at 85% of 1RM

OR…

6 Pendlay rows at 85% of 1RM

***

3 sets

10 BB good mornings (weighted - more than last week)

10/10 DB RDL

OR….

10 BB good mornings (weighted - more than last week)

10/10 DB Bent over rows

***

3 sets

10 DBs seated front delts

10 DBs seated hammer curls

10 BB Drag curls (weighted)