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Warm-up Drills
I. Tabata Speed Rope
II. 2 Rounds of
1 x Turkish Get-up
40ft x Overhead KB Portage
1 x Turkish Get-down
1 x KB Suitcase Deadlift
40ft x KB Suitcase Portage
III. 2 Rounds for Quality of
5 x KB Goblet Squats
5 x Power Jumps
IV. Mobility

Complete the following for time
30 x KB American Swings (24/16kg)
10-8-6-4-2 reps each of
Jump Squats (95/65lbs)
Push Press (95/65lbs)
30 x KB Swings (24/16kg)

Post scores to comments.

Skill Development
3-5 Rounds of
5 x Barbell Row
21 x Abmat Sit-ups (Butterfly)

Samy Daghir

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