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

March 11, 2014

March 10, 2014

Warm Up:2min Jump Rope/ Double Under practice

 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

2rds: 10 Bar Kips+ 10 Wall Squats+ 20 Walking Lunges

2x Barbell Warm Up: (5 reps each)

Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS

* start to memorize this barbell warm up. It will be a staple of our warm up

16 min AMRAP
3 Stone to Shoulder
5 Pull Ups
10 Push Ups
15 Sit Ups
30 Double Unders
16min AMRAP
5 Sand Bag Ground to Overhead
10 Ring Rows
10 Push U[s
15 Sit ups
50 Single unders
About the Author

Leave a Reply



Please enter the CAPTCHA text