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10.31.2013

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Warm-up Drills
I. Row 2:00
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: Back Squat/Front Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
4 x 70%
4 x 75%
4 x 80%
4 x 85%

II. Front Squats:
5 x 65%
4 x 75%
4 x 80%
4 x 85%

Post sets/reps to comments.

“2013 World Series Champions”
Complete for time in teams of 2 athletes
Row 500m
15 x Power Cleans (135/95lbs)
31 x Handstand Push-ups
34 x Pull-ups
41 x KB Swings (32/24kg)
65 x GHD/Abmat Sit-ups
97 x Double-unders

Notes: Only one teammate may be working at a time. Keep diligent count, reps may be partitioned as needed.

Post times to comments.

Samy Daghir

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