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Warm-up Drills
I. Run 800m (Balance Emphasis for the am)
II. 5:00 AMRAP for Quality of
2 x Turkish Get-ups
8 x KB SDHP’s
8 x KB Swings (American)
III. Mobility

3 Rounds for time of
Row 500m
12 x Deadlift (1xBW)
21 x Box Jumps (24”)

Notes: Scale load/box jump heights as needed for individual skill levels. Get some, freaks.

Skill Development
Complete as many Quality repetitions as possible against an 8:00 Running Clock
Pistols (alt.legs)
Once the AMRAP is complete…
50 x GHD/Abmat Sit-ups

Samy Daghir

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