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 - Mom's Strength Conditioning

Metcon (No Measure)

Warm-Up :

Breathing w/cat-cow

90/90 hip stretch + switches

Banded step warm-up (lateral side step, monster walk fwd and back, toe taps, air squats)

3 Sets :

8 KB Goblet Squat (moderate weight)

10 Bird Dog Row (ea side)

~Rest 1min b/w sets~

3 Sets :

8-10 Ring Rows w/10sec hold on last rep

10-12 Bench Dips w/10sec reverse plank hold on last rep

~Rest 1min b/w sets~

3 Rounds (10-12min, no rest) :

50m Sled Push

50m KB Suitcase Carry (25m/side - moderate weight)

50m Reverse Sled Drag

50m KB/DB Waiter Carry (25m/side - light weight)

Cool down :

Couch stretch

Pigeon / Figure 4 stretch

Happy Baby downtrain breathing