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Warm-up Drills
I. Run 800m
II. 4:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following 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 initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Closed Beach”
15:00 AMRAP of
8 x Sandbag Ground-2-Overhead (70/40lbs)
10 x Clapping/Plyo Push-ups
12 x Pistols (R+L=1Rep)

Post scores to comments.

Samy Daghir

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