Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral: 8 rounds (4 per side)

30-35min time cap

15 DB bench press

15 DB seated Arnold press

15 DB bent over rows

15 DB single leg DL

**Complete right side then switch to left side**

***NO MORE than 2 DBs***

Rest 2min

Core: EMOM 10

1. Abmat sit-ups

2. Russian twist

3. Vups

4. Scissor kicks

5. Flutter kicks

6. Ankle touches

7. Plank (forearm - up/up/down/down)

8. Side plank - pulse, right side

9. Side plank - pulse, left side

10. Hollow rock