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)

Row 1000 meters w/ a partner, switching whenever you want

Thruster (5 thrusters
5 thrusters at a heavier weight
3 thrusters
3 thrusters at a heavier weight
2 thrusters at your heaviest weight)

Finding the Light (Checkmark)

3x:

20 db thrusters

20 jump rope, split rope or line hops

10 burpee box step ups (Dallas 10 floor burpee/10 db transfers)

20 jumping pull-ups or ring rows
One partner will be in a blindfold and be guided by their partner.

Then switch.