9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

April 9, 2014

April 08, 2014

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 Stripper Stretch,

3x 5 Wall Squat/ 5 Goblet Squat/ 10 KB Swing

Back Squat Warm Up: 10@ empty bar

5@ 40%

5@50%

 

ATHLETE

1) Back Squat: 2×8@65%, 2×6@70%, 1×4@75%

2) Front Squat: 3×3@65%, 2×2@75%, 2×1@85%

3) 5 rds

Max Reps Ring Dips

10 High Box Step Ups

Cash Out: 50 Ball Slams

 

BEGINNER

1) Back Squat: 2×8, 2×6, 1×4

2) Front Squat: 3×3, 2×2, 2×1

3) 5 rds

Max Reps Banded Ring Dips/ Box Dips

10 High Box Step Ups

Cash Out: 50 Ball Slams

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