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 (Checkmark)

3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

"Super Horn" (6 Rounds for time)

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups (A: 5-7 Strict Pull-Ups+5-7 Strict Ring Dips)

Kettlebell: (Rx53/35, S 44/26)
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Score = Total Sum Time

Primary Objective: Complete each set in under 75 seconds

Secondary Objective: Unbroken movements

Stimulus: Gymnastics Density

RPE: 7/10

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations