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

March 12, 2014

March 11, 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

20 reps- Lying KB twist (front rack mobility)

5min: Banded Squat

 

ATHLETE

3rds

1min: Max Reps Front Squat (135/95), 6sec down, fast up

rest :30

1min: Max Reps Slam Ball

rest :30

1min: Ring Dip, 3sec down

rest :30

1min: Max Row

 

BEGINNER

3rds

1min: Max Reps Goblet Squat , 6sec down, fast up

rest :30

1min: Max Reps Slam Ball

rest :30

1min: Box Dip, 3sec down

rest :30

1min: Max Row

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