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

June 8, 2014

July 07, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC,

15 reps each: sumo RDL, Snatch RDL, Good morning

 

1) Weighted Step Ups

1×10@ 45%

1×10@50%

1×10@55%

*percentages based off max back squat. sets are 5 each leg

* box height just below knees

 

2) Barbell Glute Bridge

3×10 Increase weight each set

 

3) AMRAP 12

7 Dead Lift 185/115

14 Wall Ball Shots 20/14

7 Plyo Push ups (one plate, hop side to side)

14 KB Swing 53/35

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