Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 100% 3RM
Immediately into...
4rds
10 DB heavy shrugs
10 DB front to lateral raises
10 DB rear delt raises)

Metcon (No Measure)

7-10min Weighted pull-ups

work to a heavy 3 reps

3rds

“21”

15 BB wrist curls