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-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Run 400m
II. Weightlifting Warm-up
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
10 x Overhead Squat
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up with 3 sets x 3 reps before completing the following workload.

Overhead Squat 2-2-2-2-2

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Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.

Power Clean 3-3-3-3-3

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5-10:00 Metabolic Conditioning

Samy Daghir

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