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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rnds of
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute execute the prescribed number of Weighted Ring/Static Dips. On the first minute perform one Ring/Static Dip, on the second minute perform two Weighted Ring/Static Dips, on the third minute perform three Weighted Ring/Static Dips… Continue climbing up the ladder in this manner until the number of Ring/Static Dips can not longer be completed in the one minute window of time allotted.

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Run 1 Mile (Individually Timed)
Complete as many rounds as possible in 12:00 of
3 x Sandbag Ground-2-Shoulder
5 x Burpee Jumping Pull-ups
7 x Jumping Slamball (40/20lbs)

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Skill Development
Complete in any set/rep/time scheme necessary
L-sit (1:00 cumulative)
30 x Floorwipers/Windshield Wipers (135/95lbs)
50 x Abmat Sit-ups

Samy Daghir

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