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

September 15, 2014

September 14, 2014

Warm Up: 2x Hip Mobility, CrossOver Symmetry,

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

 

1) Back Squat

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

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

*experienced lifters will perform max reps on the last set

 

2) 5x 400m Run

1:1 work:rest

* all out max effort on each run. Then rest as long as it took to run

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