Announcements

Uniquely Abled Fitness Program Starts 3/3

Sign up for the HGX Open https://forms.gle/cqu67ktR5BJ7tcKJ9

Phoenix Workout Feb 16th at 6:30PM

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

6/6 Kettlebell Windmill

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

12 Kettlebell Goblet Good Mornings

:20/:20 second Side Plank

B: Bench Press (Every 3:00 minutes, 5 Sets
5 Bench Press
Start @ 70% and increase to a 5 Rep Max )

C: Metcon (Time)

"Bulky Diane"

For Time

15-12-9

Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

Deadlift (Rx 315/205, S 245/175)

Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes

Primary Objective: Complete each movement in 3 sets or less

Secondary Objective: Complete as fast as possible

Stimulus: Anaerobic / Sprint Couplet