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

UAF Buddy Competition July 20th 1-3pm

https://docs.google.com/forms/d/e/1FAIpQLScM0TMeV7cRs_F-q5g2EQ9a-pZrG_6sXmxXlIt7Ak0A2oCKEA/viewform?usp=sharing&ouid=118319497006720844551

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

10 DBs Chest supported incline rows

10 Yates rows (135/105)

10 DBs Bent over rows (50/35)

10 Pendlay rows (135/105)

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4 Supersets:

15 Banded tall kneeling lat pulls

15 BB bicep curls

15 BB skull crushers

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3 Supersets

15 BB tricep ext

15 BB reverse curls

15 DB preacher curls (elbows press against stomach)