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11.12.2013

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Awesome job by all the athletes that competed last night in the New England Affiliates League

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
Continue with squat cycle by working through the following sets/reps
I. Back Squat
8 x 65%
6 x 75%
4 x 85%
4 x 90%

Post sets/reps to comments.

“Lokie’s Last Laugh”
5 rounds for time
Row 200m
10 x GHD/Abmat Sit-ups
Rest 4:00
Then…
100 x Burpees for time.

Post times to comments.

Samy Daghir

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