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09.19.2014

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DSC_0487Warm-up Drills
I. Run 800m
II. 6:00 Partner Work
III. Mobility

Impact/Focus: Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for deadliest.

Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.
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“Team Building”
3 rounds with a partner
200m run while partner completes the following each round
Round 1: Max Reps x Handstand Push-ups
Round 2: Max Reps x Goblet Squats (24/16)
Round 3: Max Reps x Pull-ups
Then…
5 rounds with a partner of:
150m sprint on the rower while partner completes max reps of shoulder touches in a plank. No rest, switch immediately after each row.
Then…
7 Rounds each back and forth with a partner
10 x GHD/Abmat Sit ups

Skill Development
40 x Pistols (20L/20R)

Samy Daghir

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