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Warm-up Drills
I. Row 500m
II. 2 Rounds for Quality of
5 x KB Sumo Deadlift High Pull
5 x “Russian” KB Swings
5 x “American” KB Swings
5 x Goblet Squats
10 x Push-ups (CFGS)
15 x Hollow Rocks
III. Mobility

Complete for time
Run 800m
Then… 15-12-9-6-3 reps of
Ground-2-Overhead (.75xBW)
Ring Push-ups

Notes: C&J or Snatch are the barbell options for Ground-2-Overhead.

Post scores to comments.

Skill Development
25-20-15-10-5 reps of
GHD Sit-ups
Back Extensions

Samy Daghir

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