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Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
III. Mobility

Impact/Focus: Pull/Chin-up Ascension Ladder
Every minute on the minute execute the prescribed number of Pull/Chin-ups. On the first minute perform 1 rep, on the second minute perform two reps, on the third minute perform three reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.

Notes: Reps today should be deadhang, scale to band assisted Pull/Chin-ups as necessary.

”The Livingston Crippler”
5 Rounds of the following
1:00 x Power Snatch (75/55lbs)
1:00 x Wall-ball (20/14lbs)
1:00 x Box Jump (24/20″)
1:00 x Push Press (75/55lbs)
1:00 x Double-unders
1:00 x Rest

Notes: Fight Gone Bad! rules apply.

Post scores (points per movement and totals) to comments.

Skill Development
Post-training Mobility/Myofascial Release/Foam Roll

Samy Daghir

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