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10.24.2013

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Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
5 x Medicine Ball Cleans (40/20lbs)
10 x Abmat Sit-ups (butterfly)
15 x Wall Squats
III. Mobility

Impact/Focus: Back Squat/Front Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:

I. Back Squat
4 x 75%
4 x 80%
4 x 80%
4 x 85%

II. Front Squat
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“Remedy Relief”
4 rounds for time
20 x KB Swings (24/16kg)
25 x Wallballs (20/14lbs)
30 x Double-unders

Post times to comments.

Samy Daghir

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