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)

A Wind is Blowing

Front Squat (5x3 build
w/ 3-5 bench dips, ring dips or matador each time
Dallas - bench)

Elevation Gain (Checkmark)

12 min cap:

3x:

15 wall ball

10 push-ups

20 single unders (40 multi)

Seated 2:

21 wb

21 ring dips (matador)

75 multi

15 wb

15 dip

100 multi

9 wb

9 dip

150 multi