Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause

B: Metcon (8 Rounds for time)

"Out of Time"

Every 4:00 minutes, 8 Sets

Both Partners Complete

5 Devils Press (Rx50/35, S 40/25)

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Line Facing Burpees

Score = Combined Time of All Intervals

Primary Objective: Complete each set in under 1:50 per partner (3:40 total time)

Secondary Objective: Complete the line facing burpees in under 30 seconds on each set

Stimulus: Lactate Endurance / Sprint / Anaerobic

RPE 9/10