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

November 3, 2014

November 02, 2014

Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

3x 5 wall squat, 5 goblet squat, 10 kb swing


1) 12 min Establish 

5rm Back Squat

*use your previous numbers as a guide to what weight range you will be in

*you do not have to do 5 reps every set. use normal squat warm up, then hit singles until you feel you are ready to attempt 5rm


2) 6 rds

2 Thruster (155/105)

12 Sit ups

1 Thruster (155/105)

12 Russian Twist

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