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

February 7, 2014

February 06, 2014

Warm Up: Banded couch stretch, Banded Instep Stretch, Banded Hurdler Stretch, 

20 Ham Kicks, 20 Scorpions, PVC x2

Barbell: 15 Sumo RDL, 15 Snatch grip RDL

 

ATHLETE

1) 15 min: 5RM Dead Lift

2) Buy in: 3 min Max Handstand Hold

1min Rest, Then

12 min AMRAP: 

8 Push Jerk (135,95)

8 Ring Dips

16 KB Swing

 

Beginner

1) Dead Lift: 5,5,5,5,5 (work up in weight as long as position is good)

2) Buy In: 3min Plank

1 min Rest, then

12min AMRAP

8 Push Press

8 Box Dips or Push ups

16 KB Swing

 

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