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

9/7 Calorie Echo Bike

10 Alternating Cossack Squats

20 Bear Plank Shoulder Taps

20 second Extended Reverse Plank Bridge Hold

10 Alternating Dead-Bugs

10/10 Quadruped Thoracic Rotations

10 Alternating Bird-Dogs

B: Back Squat (Every 3:00 minutes, 5 Sets
4 Reps, Holding 80% of your 1rm Back Squat )

C: Metcon (3 Rounds for reps)

"Capone"

3 Sets, For Reps

4:00 minutes on : 2:00 minutes off

Buy-In:

400m Row or Ski Buy-In (A: 27/22 Cal Bike)

*In remaining time, AMRAP

6 Burpee to target

9 Toe to Bar (A: Knee to Elbows)

12 Wall Balls (Rx 20/14, S 16/12)

Primary Objective: Complete 2+ rounds of the triplet within each set

Secondary Objective: Complete the bike in 1:45 or less

Stimulus V02 Max / Muscular Endurance / Midline

RPE 7/10