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11.06.2013

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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

“Fight Camp”
Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement.
400m Run / Max Reps x Wallball (20/14lbs)
Rest :30
400m Run / Max Rep x Sumo Deadlift High Pull (75/55lbs)
Rest :30
400m Run / Max Rep x Box Jumps (24/20”)
Rest :30
400m Run / Max Rep x Push Press (75/55lbs)
Rest :30
400m Run / Max Kcal x Row

Post reps per movement/rounds to comments.

Samy Daghir

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