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09.20.2013

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift & Lateral Burpee EMOTM
Every minute on the minute on the minute for 12:00 complete the following
Even minutes: 5 x Deadlifts (70-80% 1RM)
Odd Minutes: Max Reps x Lateral Burpees (over bar)

Post scores to comments.

“Nautical Climb”
For time
Row 2000m
Then…
200 x Mountain Climbers

Post scores to comments.

Skill Development
Handstand Practice (HSPU, Walking, Freestanding, etc.)
Shoulder Mobility/Pre-hab

Samy Daghir

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