Announcements

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

200m Run

10 Bird Dogs

10/10 Single Leg Glute Bridges

:30/:30 Side Plank Hold

10 Alt Hang DB Snatch

10 Lateral Skater Jumps

B: Metcon (4 Rounds for reps)

"Bravo"

20:00 EMOM

Min 1&2: 400m Run (A: 27/22 Cal Bike)

Min 3: 15 Hang Power Snatch (Rx 75/55, S 65/45)

Min 4: Max Burpee Box Jump Overs (Rx24/20, S 20/16″)

Min 5: Rest

Score = Total Reps of Burpee Box Jumps

Goal: 10-15 reps

RPE: 8/10

C: Accessories (Shoulder Specific Accessory/Health

Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 Dual DB Zottman Curls

Part B)
4 Sets
6-8 Cuban Rotations 40x1 Tempo
15 Banded Face Pulls )