Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

9/7 Calorie Echo Bike

12 Bear Plank Kettlebell Pull Throughs

5/5 Single Arm Overhead Tall Kneeling to Standing

:20 second Reverse Table Top

B: Turkish Get Up (8:00 minute EMOM
1/1 Turkish Get-Ups )

C: Metcon (AMRAP - Rounds and Reps)

“Bella's Ball”

16:00 minute AMRAP

28/18 Cal Row or Ski or 18/13 Cal Bike

8 Hollow Body Dual DB Bench Press

200ft Farmers carry with DB

8 Strict Handstand Push-ups

Load: DB (Rx50/35, S 40/25)

Goal: ~ 4 Rounds

Primary Objective: Complete as close to 4 rounds as possible

Secondary Objective: Complete all movements unbroken

Stimulus: Upper Body Push / Midline Strength Conditioning

RPE: 6/10

D: Recovery (No Measure)

Time permitting:

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretc h

:30/:30 second Thread the Needle Stretc h