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07.30.2013

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Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Sticky Lips”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (70% 1RM)
Ring Dips
Then…
Run 200m

Post scores to comments.

Skill Development
L-Sit hold x 2:00 (cumulative)

Samy Daghir

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