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

January 2, 2014

January 01, 2014

Warm up: Hip mobility 1min each position 5- stripper Stretch, 10- Wall Squat, 20 Dirty Dogs/ Donkey Kicks 2min- Mini Band Squats PVCx2 (dislocate, Good Morning, Overhead Squats)

Athlete

1) Squat: 3×5@ 75%, 1×5@78%, 1×5@80%

2) 10rds

30sec: Rope Waves

30sec: 6 Burpees

30sec: Rest

 

Beginner

1) Squat: 5×5 (increase weight each set)

2) 10rds

30sec: Rope Waves

30sec: 4 Burpees

30sec: Rest

 

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