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IMG_2912-e1442373162814-225x300Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility

Impact/Focus #1: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (50-60% 1RM). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.

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Impact/Focus #2: Strict Press
Warm up as needed (3 sets x 5 reps each) before working to establish a 5-rep maximum effort for Press.

Strict Press 5-5-5-5-5

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5-10:00 Metabolic Conditioning

Samy Daghir

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