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10.27.2014

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1965664_773514319361236_5158587106311984329_oThanks to all those that showed up to the Halloween Party Saturday night. I hope you all had fun!

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squats
Complete the following workload based off your 1RM Back Squat from 10.20.2014.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3×5 x 75%

Notes: Those athletes that are looking to improve their leg strength further, we will be providing additional an additional squat workout to be completed on Saturday’s.

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“Ghouls and Ghosts”
Complete for time
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
*5 x Burpees after each round

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Samy Daghir

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