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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of:
10 x Wallballs (20/14)
40ft x Bear Crawl
10 x Burpees
40ft x Walking Lunges
III. Mobility

Impact/Focus: Front Squat 5×3
Warm up with 3 sets x 5 reps each. Complete the following workload below with one chosen weight after completing the warm up sets.

Front Squat 3-3-3-3-3

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“Armored Sheek” 
For Time
100 x Double Unders
Then 3 rounds for time of:
10 x Barbell Front Rack Walking Lunges (5L/5R)(135/95lbs)
21 x GHD/Abmat Sit-ups
Then 100 x Double Unders

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Samy Daghir

4 thoughts on “05.28.2014”

  1. Front Squat: 155×3 – a 15lb PR for 3 reps. I think I can do 165 but my legs were not having it today. #murphproblems

    Armored Sheek: 14:02 with 85# on the barbell.


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