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

February 18, 2014

February 17, 2014

Warm Up: 2x Hip Mobility Drill, 2min Double Under Practice, 

3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle

2min mini band squats or regular banded squats for beginners

PVC: dislocate, good morning, jump squats (once thru 15 reps each)

 
Barbell Warm up: 15each- Sumo RDL, Snatch grip RDL
ATHLETE
10rds
3 HSPU
6 Dead Lift (185/115)
12 Pull Ups
24 Double Unders
BEGINNER
10rds
5 Push ups
5 Dead Lift
15 Ring Row
30 Single Under
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