Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

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

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up: 

10:00 minutes for Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over Y-A-T-With light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

"Shooter" (5 Rounds for weight)

25:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells (Rx50/35, S 40/25)
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Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold