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12.01.2014

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10689414_790484104330924_8180548179452100243_nWarm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Ring Rows
7 x KB Swings (24/16)
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
3 x 80% (Warm-up)
3 x 85%
3 x 90%
2×2 x 95%

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Notes: 1-Rep Maximum/Percentage Calculator

“Red Leather, Yellow Leather”
Complete 3 rounds for time of
15 x Toes-2-Bar
15 x Push Press (115/85)
15 x Jump Squats (6″ Target)
45 x Double unders

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Samy Daghir

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