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12.20.2013

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Warm-up Drills
I. Run 4-800m
II. 8:00 AMRAP
2 x Pistols (Non-dominant Leg)
2 x Pistols (Dominant Leg)
7 x Toes-2-Bar
III. Mobility

“Sweet-N-Lo”
For time
Run 200m
Then…
15-12-9-6-3 reps each of
Wallball (20/14lbs)
Burpees
Then…
Run 200m

Notes: Athletes looking to take the sting up to epipen levels are encouraged to challenge themselves with ‘Two-fer’ Wallballs and Unbroken/High-Speed Burpees.

Post times to comments.

“Temper Tantrum”
Complete as many repetitions as possible in 3:00 of
Sledgehammer Strikes (alt.sides as desired)
or
Jumping Slamball

Post scores to comments.

Skill Development
Mobilize, Rest, Myofascial Release Techniques.
Recover well and have some fun tonight, freaks!

Samy Daghir

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