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09.09.2013

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x KB Deadlift (24/16kg)
7 x Sumo Deadlift High Pulls (24/16kg)
7 x Push-ups (CFGS)
14 x Wall Squats
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up as needed (3 sets of 3-5 reps) before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat x 1-1-1-1-1

Post sets/reps to comments.

“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)

Post scores (time/reps) to comments.

Samy Daghir

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