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)

Stretches:

updog/down dog

bird dog

thread the needle

scorpion

cat cow

cossack squat

leg swings

circles to foot

arm circles

Split Jerk (6x3
Dallas work to 2 rm bench)

Partner Chipper (Checkmark)

In 2-3 person team, 20 min cap

100 cal row

75 single db box step overs (plate rollovers)

50 ring rows

25 synchro burpees (Dallas push-ups)