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

December 20, 2013

December 19, 2013

Warm Up:Hip mobility 1min each position 5- stripper Stretch, 10- Wall Squat, 20 Dirty Dogs/ Donkey Kicks

2min- Mini Band Squats,  PVCx2 (dislocate, Good Morning, Overhead Squats) 

1) Squat: 6×6@ 70%

2) Choose 1 based on skill level

a)30 Muscle Ups

b)60 Chest to Bar Pull Ups

c) 75 Pull Ups

d)80 Ring Rows

rest 5 min, then cash out (not for time)

3 x15 GHD hip extensions

* Christmas party is at Coach Pat’s house at 7pm

   14285 Christina Michelle Ct

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