Monday, December 7, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

Prehab

Groiners
Ankle Mobility
Hip bridges x 10
Hip Extensions x 20

Warmup

Row 500m
10 Monster Walks ea. direction
10 pause air squats with theraband around knees

Strength

1 RM Backsquat

Notes: Warm up with set of 8 around 50% of your 1RM, 5 around 60%, 3 around 70%, 1 around 85%, 1 around 95%, 1 hopefully around 105%!

Conditioning

AMRAP 6
10 DB Snatch (5/side) (50/35)
15 Box Jumps (24/20”)
10 DB Front Lunges (50/35)
Rest 3 Min

Then For Time
Repeat same rounds and reps achieved in previous AMRAP

Notes: RX DB is 40/30, RX+ DB is 50/35First perform 6 mins, rest 3 minutes then you must perform amount of rounds and reps you completed in the first amrap, for time. The goal is to beat 6 minutes!

Cool Down

Foam Roll Glutes/Hamstrings, hips
Banded Hip Stretch
Wrist Stretches