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Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps each of
Medicine Ball Cleans (40/20lbs)
Abmat Sit-ups
Push-ups (CFGS)
III. Mobility

Impact/Focus: Ring Dips
Complete the following sets/reps, resting as needed between efforts.
I. Ring Dips 10-10-8-8-8-6

Notes: Static dips and bands as necessary; negatives also present an interesting possibility for requisite strength development.

Post sets/reps to comments.

“Knoticle Solvent”
Row 1000m
21-18-15-12-9-6-3 reps of
KB Swings (32/24kg)

Post times to comments.

Skill Development
50 x Pistols

Samy Daghir

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