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DSC_0402Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Grape Vine
Pike Walk
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed before completing the following workload.

50ft x Max Walking Lunges (Front Rack)

Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack.

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Tabata x Pistols (one leg per round)
Rest :30
Tabata x Toes-2-Bar
Rest :30
Tabata x Box Jumps (24/20)
Rest 1 minute
Tabata x Ring Push-ups

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

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Samy Daghir

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