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11.21.2013

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Warm-up Drills
I. Tabata Speed Rope
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
Warm up as necessary before completing the workload below based on the Squat strength cycle selected:

I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

II. Front Squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%

Post sets/reps to comments.

“Frigid Posterior”
For time
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)

Post times to comments.

Samy Daghir

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