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

View Public Whiteboard

Warm-Up

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

3 Sets, For Quality

Warm up as needed

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

"Boo" (Time)

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats
---

Time Domain: 11:00-15:00

Time Cap: 18:00

Stimulus: Simple Couplet / Muscular Endurance and Pacing

RPE: 8/10, this will build and feel harder than expected

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon