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 - Uniquely Abled Fitness

Warm-up (No Measure)

1000 m row w/ partner

Stretches:

Scorpion

Bird dog

Cat cow

Inchworm

Straight leg kicks

Supine twist

pvc pipe stretches

Power Snatch (5 reps
5 reps
3 reps
3 reps
2 reps
2 reps
1 rep
1 rep)

Happy Friday UAF athletes! (Checkmark)

3x

10 cal row

5 burpees over the rower (knee burpees)

Rest!!!

5 min AMRAP

12 db snatch

15 sit-ups