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STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

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HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (EMOM for 5min
8 reps at 70-72% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10/10

Angle delt raise/front delt raise/Arnold press/banded face pulls

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3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry