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12.05.2013

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Warm-up Drills
I. Row 2:00
II. 2 rounds of:
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:
I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

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“The Andes”
For time
50 x Mountain Climbers (4ct)
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
Sumo Deadlift High-Pull (65/45lbs)
50 x Mountain Climbers

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Samy Daghir

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