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DSC_0509Warm-up Drills
I. Row 3:00
II. 2 Rounds of
25ft Duck Walk
25ft Pike Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: DB Row
Warm-up with 3 sets x 5 reps with light weight to practice this movement/ROM. Complete the following workload.

Single Arm DB Row 8-8-8-8

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The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.

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Samy Daghir

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