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

February 13, 2014

February 12, 2014

Warm Up: 2x Hip mobility Drill, 2x 30/30 Hang & Squat, 

2x 1min on/ 1min off  Jump Rope, 

2x PVC (dislocate, good morning, jump squat)



1) 35-40 min AMRAP (not for time, but continue to work)

AMRAP length depends on how much time is left in class after warm up and instruction

20sec Hollow Hold

10 Bar Kips

5 Pull Ups / 5 Banded Pull ups / 10 Ring Rows

20 Double Unders / 50 single Unders

10 Good Mornings

5 Split Press (Split jerk position strict press)

20sec Handstand Hold / 1 min Plank

Run 2 Laps / Run 1 Lap (only if you are very slow at running, coach will decide)



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