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01.11.2016

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fullsizerender-73Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Press 5RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5RM

Post loads to comments.

Impact/Focus #2: Midline Strength
Complete 4 rounds for quality of
10 x Slamball (40/20)
15 x GHD Sit-ups
20 x Russian Twists (40/20)

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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