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Warm-up Drills
I. Run 400m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 1-1-1-1-1RM
Work through the following sets of Bench Press using the percentage based sets outlined below before establishing a new single rep maximum.

5 x 40%
5 x 50%
5 x 60%

Post sets/reps/loads to comments.

“Hippity Hop”
3 Rounds for time of
20 x DB Snatch (50/35lbs)
20 x GHD/Abmat Sit-ups
20 x Back Extensions
30 x Double-unders

Post scores to comments.

Samy Daghir

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