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

March 31, 2014

March 30, 2014

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 Stripper Stretch,

3x 5each Wall Squat/ Gobet Squat/ KB Swing

Barbell Squat Warm Up: 10@ empty bar, 5@40%, 5@50%

 

ATHLETE

1) Back Squat: 2×6@70%, 1×4@75%, 1×4@80%, 1×3@85%

2) Front Squat: 3×3@65%, 2×3@70%, 2×2@75%

3) 8min AMRAP

Buy In: 45 Box Jumps 30/24

with remaining time do,

9 Pull Ups

1 Wall Walk

 

BEGINNER

1) Back Squat: 6,6,4,3 (add weight each set)

2) Front Squat: 3,3,3,3,3,2,2 (add weight each set)

3) 8min AMRAP

Buy In: 45 Box Jumps

with remaining time do,

15 Ring Rows

10 Plank Walks

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