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IMG_7253Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 1-1-1-1-1
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Overhead Squat 1-1-1-1-1

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Impact/Focus #2: DB Row
Work through the following workload using perfect technique. Increase weights with each set.

DB Row 4×10

5-10:00 Metabolic Conditioning

Skill Development
Using as many sets as necessary, accumulate 3:00 of L-sit Hold

Samy Daghir

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