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.
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How you probably feel after Lynne yesterday!


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


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


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.


“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

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