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

February 19, 2014

February 18, 2014

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)

 

ATHLETE

25 AMRAP not for time

30 sec Hollow Hold

10 Bar Kips (relax arms and attempt to release at the top)

5 Chest to Bar Pull Ups

30 sec Handstand Hold

10 Shoulder Touches

5 Snatch Balance (75/45)

1 Lap around the Bldg

 

BEGINNER

25min AMRAP

30sec Hollow Hold (break up if needed)

10 Bar Kips

5 Banded Pull Up or Pull up negatives (jump or use box to get to the top then slow lower down)

1min Plank Hold

10 Plank Walks

5 Overhead squats

1 Lap around Bldg

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