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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum for Back Squat.

Back Squat 5-5-5-5-5

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Complete 8 Rounds of the following triplet,
Double unders
Abmat Sit-ups
KB Swings (24/16kg)

Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total)

Samy Daghir

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