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December 5, 2013


December 5, 2013

1) 15 minutes: mobility work

Foam roll/ La’x ball on sore and tight muscles, then spend a few minutes in dynamic positions

2) 15 minutes: Weakness/ Skill Training

choose 1-2 weaknesses or skills and work on them. No heavy weights


2min Row

2min Rest

4) 3rds

1min Double Unders

1min Rest

1min Ball Slam

1min Rest