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01.22.2015

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IMG_6492Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.

Front Squat 3-3-3-3-3 (12X2 Tempo)

Notes: Tempo Explanation HERE

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“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)

Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.

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Samy Daghir

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