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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: Back Squat 1RM
Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up
Back Squat 1-1-1-1-1RM

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“Triple Dose”
3 Rounds for time
Row 250m
25 x Wallballs (20/14lbs)
Rest 2:00
3 Rounds for time
15 x Pull-ups
25 x GHD/Abmat Sit-ups

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Samy Daghir

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