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08.07.2013

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Warm-up Drills
I. Run 400m
II. 2 rounds of
8 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
12 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: TGU 1RM
Complete the following rep scheme, increasing loads each set and working up to a 1 rep maximum Turkish Get-up (both arms = 1 rep).

Turkish Get-ups x 3-3-2-1-1-1

Post scores to comments.

“Conquer”
For time
10 x DB Burpee Squat Clean (50/35lbs)
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean (50/35lbs)
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean (50/35lbs)
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean (50/35lbs)
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean (50/35lbs)
10 x GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

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