Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

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5 Sets

10 second Wall Lean Sprint

Rest 20 seconds between sprint

B: Metcon (Time)

"Triple 4"

4 Rounds For Time

400m Row

40 Double Unders (A: 80 singles)

400m Run (A: 27/22 Cal Bike)

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

Primary Objective: Complete Each round in under 5:00 minutes

Secondary Objective: Descending splits across

Stimulus: Aerobic Capacity / V02 Max

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose