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07.30.2014

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DSC_0064Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Air Squat
Push-ups (CFGS)
Hollow Rocks
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.

Overhead Squat 3-3-3-3-3

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“Gracious Host”
Complete 3 rounds for time of
30 x Abmat Sit-ups
20 x Push Press (95/65)
10 x Burpee Box Jumps (30/24)
Row 350m

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Samy Daghir

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