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Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
7 x KB Swings (24/16kg)
7 x Slam Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift

Deadlift x 1-1-1-1-1RM

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“Horseshoes and Hand Grenades”
Within a 20:00 min time cap, complete the following for time
Row 200m
21 x DB Thrusters (50/35lbs)
21 x Burpees
Row 200m
18 x DB Thrusters (50/35lbs)
18 x Burpees
Row 200m
15 x DB Thrusters (50/35lbs)
15 x Burpees
Row 200m
12 x DB Thrusters (50/35lbs)
12 x Burpees

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Samy Daghir

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