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Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
III. Mobility

“Black Lung II”
Choose one of the three options
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“Annie Gets Abusive”
50-40-30-20-10 reps for time of
GHD Sit-ups

Post scores to comments.

Skill Development
Foam Roll, Myofascial Release, Skill work of choice.

Samy Daghir

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