Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

"12 Days of Fitness" (Time)

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calories

12) Ring Muscle-Ups

Dumbbell: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
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Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d