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Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:

Back Squat 3-3-3-3-3

Post sets/reps/loads to comments.

“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run

Post scores to comments.

Samy Daghir

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