Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

45sec Breathing in Cat/Cow

2 Rounds:

8 Bird Dogs

8ea Band warm-up (pull aparts, good mornings, face pulls, straight-arm lat pulls)

10-15sec supported hang

Deadlift

3 Rounds:

6 Deadlift

8 Supine Grip Inverted Row

~Rest 1min b/w sets~

B: Gymnastics skills

Handstand walk/skills
2 Rounds:

8-10 GHD Hip Extensions

30-45sec Knee Plank DB Drag

~Rest 1min b/w sets~

C: 12 Min AMRAP (AMRAP - Rounds and Reps)

1min Bike

50' Suitcase Carry (Arm 1)

6 DB Hang Snatch (Arm 1)

50' Suitcase Carry (Arm 2)

6 DB Hang Snatch (Arm 2)

Cool Down (No Measure)

Single Leg Forward Fold

Lat Stretch in Child's Pose

Happy Baby Downtrain Breathing