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Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Box Jumps 1-1-1-1-1
Against a 12:00 clock work up to a maximum vertical personal record Box Jump.

Box Jump 1-1-1-1-1

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“Sloppy Seconds”
Complete 3 rounds, each individually timed. Rest 1:00 Between efforts.
Row 250m
12-9-6 reps of
Back Squat (135/95lbs)
Ring Push-ups

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Samy Daghir

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