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11.06.2014

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Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Warm-up
Jog/Arm Movement
Pike Walk
High Knees
Butt Kicks
Tumbling
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Puget Sound”
Complete as many rounds/reps as possible in 16:00 of
Row 500m
15 x ‘American’ KB Swings (32/24)
30 x Mountain Climbers (2ct)

Skill Development (Optional)
Bulletproof Shoulders: Video Demo HERE

Samy Daghir

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