Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (Checkmark)

Warm-Up :

Breathing w/cat-cow

Scap push-ups

Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses)

Banded good mornings

3 Sets :

8 Deadlifts

10 Deadbugs (modify variation to maintain core control)

~Rest 1min b/w sets~

3 Sets :

8 Seated DB Press

10 Hammer Curls

~Rest 1min b/w sets~

Rowing mechanics

10 min circuit :

250m Row

12 DB Wood Choppers (ea side)

9 Up-Downs (modified burpees w/out push-up)

6 Elevated Push-Ups

Cool down :

Single-leg forward fold

Thread the needle

Child's pose downtrain breathing