Announcements

Dec 31 wed New Year's Eve - Gym closed

Jan 1 Thur - gym closed

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

A: Metcon (Checkmark)

6 sets: Complex

4 Pendlay rows + 4 Bent over rows + 8 chin-ups

**Do not reset between movements

85% of your lowest lift

**Rest as needed b/t sets (No more than :90sec)

Then..

3 sets

8 BB Yates rows

8/8 DB Gorilla rows

15 Seated banded lat pulls (from the rig post)

***

2-3 Supersets

10 BB Reverse curls

10 BB Bicep curls

10 BB Drag curls (tempo 3.1.3.0)

***

2-3 sets

10 DB Hammer curls

10/10 SA DB Preacher curls