Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every :90sec for 4 sets
8 DBs Bulgarian split squats (focus on 90 degrees))

B: Pendlay Row (Every :90sec for 4 sets
8 Pendlay rows at 75% of 1RM)

C: Metcon (Checkmark)

3 sets

10/10 DB Bent over rows

12 DBs Hammer curls

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3 sets

10/10 DB Renegade rows + twist

12 DBs Bicep curls

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3 sets

12 Seated banded lat pulls (black or green), tempo 3.1.3.1

12 BB Drag curls (weighted) tempo 3.1.3.1