Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

:30 second Wall Sit Hold

10 Alternating Bird-Dogs

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold

B: Metcon (Time)

"Ratatouille"

For Time, Complete with a Partner

4 rounds

200m Farmers Carry (Rx70/50, S 60/40)

4 Rope climbs (A: 4/4 single are ring rows)

20 Alternating Medball Partner Russian Twist Tosses (Rx 20/14, S 16/12)

*Can switch direction of Russian twist toss at 10 reps or alternating rounds

Rest 3:00 minutes

1 Round

800m Farmers Carry

16 Rope climb (A: 16/16 single are ring rows)

80 Alternating Medball Partner Russian Twist Tosses

Switch direction of Russian twist toss every 20 reps

Partners Sit 5ft away from each other

Time Domain: 30:00-40:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Complete the Farmers Carry in 100m unbroken segments

Secondary Objective: Keep to 4 Rope Climbs a minute as pace for this workout

Stimulus: Partner Workout

Grip / Midline Conditioning

RPE: 6/10