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11707833_905454152833918_8001821174070987993_n“And those who were seen dancing were thought to be insane by those who could not hear the music.” –Friedrich Nietzsche

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: American KB Swing Strength
Complete the following ladder of American KB Swings (heavy) unbroken, resting as long as necessary to accomplish each set as such. Get some, freaks.

American KB Swings (Unbroken) x

Post weight/times to comments.



Complete the following
3:00 x Max Reps Burpee Box Jumps
Rest 1:00
8:00 AMRAP of
10 x HSPU
25 x Abmat Sit-ups
Rest 1:00
3:00 x Max Reps Burpee Box Jumps

Notes: Burpee Box Jumps are to 24/20” boxes.

Post scores to comments.

Skill Development
Bulletproof Shoulders

Samy Daghir

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