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 - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

200m Run

10/10m Lateral Band Walk

15 Banded Glute Bridges

20 Alternating Bird-Dogs

30 second Wall Sit

B: Back Squat (Take 20:00 minutes to Establish a 1RM Back Squat )

C: Metcon (Time)

"400 for 40"

For Time:

400m Run (A:27/22 Cal Bike)

40 Back Squats (Rx135/95, S 115/75)

400m Run

Time: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete the workout in under 8:00 minutes

Secondary Objective: Complete the Back Squats in 2 sets or less.

Stimulus: Leg Stamina