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

February 6, 2014

February 05, 2014

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

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

5 min: Banded Squat

 

No more than two minutes between parts

ATHLETE/ BEGINNER

1) 10 min EMOM

Even: 6 Hand Stand Push Ups/ 12 Plank Walks

Odd: 30 Double Unders/ 30sec single under

 

2) 10 min EMOM

Even: 15 Wall Ball Shots/ 12 Wall Ball Shots

Odd: 20 Sit Ups/ 15 sit ups

 

3) 10 minutes

1min: max Double Unders/ Max single under

1min: Rest

1min: 10-15 Bar Kips

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