Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Checkmark)

6 sets: Complex

3 Pendlay rows + 3 Bent over rows

**Do not reset between movements

85-88% of your lowest lift

Then..

3 sets

8 BB Yates rows

8/8 DB Renegade rows

15 Banded lat pulls (from the rig post)

***

3 sets

8 BB Bicep curls

8 BB Reverse curls

12 BB Drag curls

10 DB SA Preacher curls