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

November 4, 2014

November 03, 2014

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

Gymnastic Mobility Routine


3 minutes each set, rest 1 minute between each

a) 25 KB Swing+ 15 Burpee+ Max KB Snatch with remaining time

b) 25 KB Swing+ 15 Burpee+ Max KB Clean and Jerk with remaining time

c) 25 KB Swing+ 15 Burpee+ max Goblet Squat with remaining time

-rest 3 minutes then repeat all three parts


*drop the number of burpees if you are unable to get into the max KB snatch, c&j, or goblet squat

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