Announcements

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 supersets - time cap 8min

12 Pendlay rows

12/12 KB SA bent over rows

Rest 2min

4 Rounds - time cap 18min

20 DB renegade rows

10 DB burpee/stand (DL)

5/5 DB SA sumo DL high pull

10 BB reverse curls

10 BB bicep curls

Rest 2min

Midline: Plank rotation + pull through

10/10 + 20

**use a light DB for rotation and heavier DB for pull through**