Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

30 second machine choice

1 Wall Walk + 10 Shoulder Taps

30 second machine choice

3-4 Handstand Walk to Wal l Reps

10 Dual Dumbbell Deadlifts

B: Gymnastic Skills (Handstand walk drills and progressions)

C: Metcon (No Measure)

"Travel Ban"

Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each)

Station 1:

43/30 cal row or ski or 30/22 Cal Bike

200ft (60m) Farmers Carry (Rx50/35, S 40/25)

Station 2:

600m Run (40cal Bike)

50ft (15m) Handstand Walk (5 wall walks or :30sec HS hold)

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Maintaining Paces across

Stimulus: Aerobic Threshold / Grip / Handstand Skill Development

D: Accessories (3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks )