Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

GYM CLOSED HOME WORKOUT

3 Sets, For Quality

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

—

"Edgedancer" (2 Rounds for reps)

For Reps:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Jump over line

6 Squat Jumps

-Into-

-Max Effort 25ft Shuttle Run in Remaining Time

25ft/25ft =1 rep

-2:00 rest-
--

Primary Objective: Push a steady pace through the gymnastic

Secondary Objective: Improve efficiency in transitions

Stimulus: Moderate-to-high intensity, blending gymnastics

RPE: ~8/10 – High effort

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose