Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, Increasing Intensity

200m Run

9/7 Calorie Row Ski Bike

:20 Wall Lean March

10/10 Single Leg Glute Bridge

B: Metcon (4 Rounds for time)

"Till I Collapse"

4 Sets, Each for Time

21/15 Cal Row or Ski or 15/11 Cal Bike

400m Run

21/15 Cal Row or Ski or 15/11 Cal Bike

Rest 4min

Goal: Sub 4:00 /Set

Cap: 5:00/Set

Cap: 32:00

Primary Objective: Complete each set as close to 4:00 minutes as possible

Secondary Objective: Even split the workout +/- 5 seconds per interval

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

C: Accessories (Optional - time permitting
3 Rounds, For Quality
15 Pike Leg Raises on Parallettes
:30 Hollow Hold
1:00 Sorensen Hold )