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

October 13, 2014

October 12, 2014

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

3x 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

 

Today’w work will be done with a continuous running clock. 

0:00-15:00 -Squat work

15:00-20:00- Pull Ups

22:00 until completion- EMOM

1) Back Squat:

warm up: 5@40%, 5@50%, 3@60%

sets: 3@70%, 3@80%, 3@90%

 

2) Immediately after squats, complete

25 Strict Pull Ups or 40 Ring Rows

 

3) 20 minutes, alternating EMOM

15 KB Swing

Sprint

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