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12033119_947437531968913_307196147567645193_nCongratulations to all our athletes who completed the Tough Mudder this past weekend!

-October On-Ramp begins Tuesday October 6th at 6pm.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up using 3 sets x 5 reps each before completing the following workload for Back Squat.

Back Squat 8-4-4-2-2

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“Zero Barrier”
Complete for time
Run 400m
15 x Handstand Push-ups
20 x Power Clean (115/85)
Run 800m
20 x Power Clean (115/85)
15 x Handstand Push-ups
Run 400m

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Samy Daghir

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