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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General Warm-Up

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

"Toad" (Time)

For Time:

10 Rounds

20 Alternating Lunges

10 V-ups

6 Shuttle Runs

(25ft/25ft out and back =1 Shuttle Run)
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Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose