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Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Inchworms
10 x Medicine Ball Cleans (40/20lbs)
15 x Wall Squats
III. Mobility

“Shaky Ladder”
8:00 Ascension Ladder with reps of 1-2-3-4-5…etc.
Thrusters (95/65)
Box Jumps (24/20)
Rest 2:00
4:00 Ascension Ladder (reps of 1-2-3-4-5…etc.)
Push-ups (CFGS)
Slamballs (40/20lbs)

Post scores to comments.

Skill Development
Rope Climb Technique (securing feet/legs)

Samy Daghir

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