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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5-7 x Deadhang Chin-ups
7 x KB Swings (24/16kg)
7 x Hollow Rocks (2ct)
5 x Forward Rolls
III. Mobility

Impact/Focus: Squat Optional
I. Overhead Squat 3RM
II. Front Squat 4RM
III. Back Squat 4RM

Post sets/reps/loads to comments.

3 Rounds for time of
Row 500m
12 x KB Swings (32/24kg)
21 x Box Jumps (32/24”)

Post scores to comments.

Samy Daghir

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