Wednesday, December 9, 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.

How you probably feel after Lynne yesterday!

Prehab

10 good mornings with barbell
1:00 plank
Foam roll thoracic spine

Warmup

Practice DU 3 minutes, then
10 Pushups
8 situps
6 body weight good mornings
4 burpees

Strength

EMOM x8
1. 10 Russian KBS
2. 20 Weighted Sit Ups

Notes: Swings should be heavy, challenging and unbroken. Weighted sit ups will be with a DB held to your chest like a bowtie and your feet butterfly.

Conditioning

“The Ghost”
6 Rounds of Max Total Reps
1 Minute Row for Cals
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

Notes: Do not pace! Try to go as hard as you can for 3 minutes then take the 1 min to catch your breath. Your score is total reps.

Cool Down

:30 hollow hold
:30 superman hold
:30 Calf stretch each side