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Warm-up Drills
I. Run 400m
II. 3 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

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“Genetic Potential”
5 Rounds of the following 3:00 AMRAP
4 x DB Burpee Ground-2-Overhead (50/35lbs)
6 x Wallball-10ft (20/14lbs)
8 x H2H KB Snatch (24/16kg)
Rest 1:00 between each 3:00 interval

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Samy Daghir

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