Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

500 row, ski or run/wheel

Stretches:

5 inchworms w/ push-up

10 plank shoulder taps

straight legged kick ups

glute bridges

arm circles

PVC pipe stuff

Power Snatch (1 power snatch
1 hang power snatch)

Build to heavy

Double Sided Coin (AMRAP - Reps)

Intellectual division:

6 min

14 alternating db snatch (20#)

14 burpees

14 push-ups

Then….

Max bb snatches (45#)

Seated 2 division:

16 alt db snatch (35#)

16 U-turns

16 ring dips (matador?)

Max bb snatches (85#)

Tabata

20 seconds of work 20 seconds of rest

Sit-ups

Russian twist