Announcements

HGX TEAM IN HOUSE COMP NOV 11

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, increasing intensity on each round

200m Run

20 Alternating Box Step-Ups

15 Russian KBS

10 Burpees

B: Metcon (AMRAP - Rounds and Reps)

"Four to Tango"

24:00 AMRAP, in Teams of 4

Partner 1: 200m run (A: 14/11 Cal Bike)

Partner 2: Max burpee box jump overs (Rx24/20, S 20/16″)

Partner 3: Max sumo deadlift high pull (Rx 75/55, S 65/45)

Partner 4: Rest

Primary Objective: Complete each run in under 1:00 minute

Secondary Objective: Complete 8 + Burpee Box Jump overs and 16 Sumo Deadlift High Pulls

Stimulus: Lactate Threshold / Upper + Lower Body Muscular Stamina

RPE: 8/10