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

August 25, 2014

August 24, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC Drills, 15 Wall Squats,

CrossOver Symmetry Warm up

(once you learn the crossover symmetry system, you can do it at any time before your workout starts, as long as it gets done every day. You may do it before class or during the warm up. Some may do the crossover while others are doing hip mobility)


1) EMOM 10

Even: 5 Toe to Bar+ 30 sec Double Under Practice

Odd: 12 Box Jump


2) AMRAP 10

100m Sprint

25 Air Squats

7 Push Jerk 135/85

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