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DSC_0273Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Wall Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 1
We will be beginning a Back Squat Cycle today based off of 1RM on 05.19.2014. Squats make you a happy person!

Back Squat 5×5 @ 75%

Notes: Those looking for additional squat work, we will be providing a second squat workout for the week to be completed during open gym on Saturdays.

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“Red Rock”
4 Rounds for Time of
5 x Muscle-ups
10 x DB Thrusters (50/35)
20 x Leg & Hip Raises (to rig/pole)

Notes: Athletes that have not yet obtained a muscle-up will be completing the workout with a 3:1 Pull-up/Dip ratio.

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Samy Daghir

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