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

June 4, 2014

June 03, 2014

Warm Up: 2x Hip mobility Drill, 

20 dirty dogs, 20 donkey kicks,

3x 5 wall squat/ 5 goblet squat/ 10 KB swing

 

1) 5min Banded Squat hold (you do not have to use a band if you have a solid bottom position)

2) Back Squat: 5×4 w/ 6 second count down, as heavy as possible

*as soon as you start descending count 6 seconds. You should hit the bottom right at the count of 6

3) AMRAP 7

7 Dead Lift 155/ 105

7 HR Push Ups

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