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DSC_0480Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Push-ups (CFGS)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 4
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
3×3 x 82%

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“Graveyard Shift”
Complete 3 rounds for time of
5 x Clean & Jerk (175/115)
10 x Bar Facing Burpees
25 x GHD/Abmat Sit-ups

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Samy Daghir

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