Saturday, December 12, 2015

Join us TODAY at NOON for a Holiday Beach Party & Low Country Boil at Mother’s Beach. We will be cooking shrimp, sausage, potatoes, and corn! Food will be served around 1:30. CLICK HERE for more details.

Come hang in the sun with us today at the Holiday Beach Party & Low Country boil!

Prehab

10 Scapular pushups
25′ OH kb walk each arm
Monster Walks

Warmup

400m Run or Row
2 rounds:
10 pushups
10 hanging lat activations
10 ring rows

Strength

10 mins practicing Rope Climbs

Conditioning

10 Rounds each, tic for tac
3 Rope Climbs
4 Cleans (165/115)
5 HSPU

Notes: One partner completes one round while the other rests, then switch. HSPU may be scaled by doing pike variation on box or bench or down dog position. Scale rope climbs by doing a stand to lower to stand again.

Cool Down

Chest stretch
pigeon stretch
foam roll upper back