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

January 9, 2013

January 08, 2014

Warm Up: 2x 30/30 Hang & Squat, 2x Hip Mobility Drill, PVCx2

1) 15 minutes: Mobility Work

2) 15 minutes: Skill/ Weakness training @ light intensity

(choose 1-2 skills/ weaknesses and work on them for 15min. ex: handstand push ups, double under, muscle up/ pull up)

3) For Time:

20 Landmine Twist- each side

40 Burpees

60 KB Swing- as heavy as possible

40 Sit ups

20 Pull Ups

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