Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

40 Second Echo Bike

20 Banded Goodmornings

10 Alternating Bird-Dogs w/1sec Pause at Extension

20 Second Dual Kettlebell Overhead Hold

into..

Inverted Tabata:

4 Sets:

10 Seconds on : 20 Seconds off

Max V-Ups

B: Gymnastic Skills (10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (4 Rounds for time)

"Fox in Socks"

Every 4:00 minutes, 4 Sets

50ft Handstand Walk (A: 3-5 wall walks)

35/25 Cal Row or Ski or 24/18 cal Bike

15 Deadlifts (Rx 225/155, S 165/125)

Primary Objective: Complete each set in 2:45 or less

Secondary Objective: Unbroken Handstand Walk

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose