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Warm-up Drills
I. 2:00 x Speed Rope
II. 7:00 AMRAP of
KB Turkish Get-ups (alt.arms)
III. Mobility

“Motor Control”
Complete as many Rounds/Reps as possible in 15:00 of
Row 350m
15 x Thrusters (95/65lbs)
15 x Slamballs (40/20lbs)
Reps x Toes-2-Bar/K2E’s

Notes: Starting with 3 repetitions on the first round, add an additional 3 x T2B/ K2E’s for every round thereafter. Continue until time expires.

Post scores to comments.

Skill Development
For Quality
30-20-10 reps/seconds of
L-sit hold
GHD/Abmat Sit-ups
Back Extensions

Samy Daghir

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