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

February 3, 2014

February 02, 2014

Warm Up: Hip Mobility Drill 45sec each position, 20 Ham Kicks, 5 Stripper Stretch,

3rds: 5 Wall Squat, 10 Air Squat, 20 Walking Lunges,

3rds: 5 Push Ups, 10 KB Swing

 

ATHLETE

1) 18min: Establish 1rm Squat

2) AMRAP 12

12 Burpee

12 Box Jump (30″/24″)

12 KB Snatch (53/35)

 

BEGINNER

1) 5min Banded Squat Position

2) 3rm Back squat (take as many sets as needed, work up to the heaviest set of 3 squats possible, with good form)

3) AMRAP 12

12 Burpee

12 Box Jump/ Step ups

12 KB Swing

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