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

December 9, 2013

December 08, 2013

Warm Up: 2x 30sec Hang/ Squat, 2x Hip Mobility Drill

2x PVC (dislocate, good morning, front squats)

20 Lying KB rotations each arm

20 KB slasher to halo

PVC/ Barbell clean drill

1)Clean and jerk: 6×2+1 @75% (2 cleans+ 1 jerk)

6×1@ 85%

2)3rds

30 Walking Lunges

30 Slam Balls

30 Double Unders

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