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DSC_0003Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
Medicine Ball Cleans (40/20)
Push-ups (CFGS)
III. Mobility

Impact/Focus: Bench Press
Warm up using 3 sets x 5 reps before completing the following workload.

Bench Press 3-3-3-3-3

Post loads to comments.

“Blackjack AMRAP III”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14)
15 x KB Swings (32/24)
21 x Double unders

Post rounds/reps to comments.

Samy Daghir

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