Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Kneeling Forearm Stretch

:45/:45 Banded Front Rack Stretch

-then-

For Quality:

12:00 EMOM

Minute 1: 10/10 Banded Archer Row

Minute 2: 10/8 Cals

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps

Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups

#TEAMPRVNTUESDAY

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

"Just Tap It In" (AMRAP - Rounds and Reps)

4 Sets

3:00 On/1:00 Off

15/12 Row, 13/10 Ski, 14/20 Bike Cals

15 Chest to Bar Pull-Ups

15 Box Jumps

*Pick up where you left off each round.

Box: (Rx24/20, S 20/16″)

Score = rounds + reps
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Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence