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Frame-06-03-2017-10-13-51Warm-up Drills
I. 2 Rounds of
Row 200m
10 x KB Goblet Squats (24/26kg)
10 x Hindu Push-ups
10 x Abmat Sit ups
II. Mobility

Impact/Focus: Pause Front Squats
Warm up as needed 3 sets x 3-5 reps before completing the workload below.

Front Squat 2-2-2-2-2 (23×2 Tempo)

Notes: Tempo Explanation HERE

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4 Rounds for time of
9 x Pull-ups
12 x Burpees
15 x GHD Sit-ups

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Skill Development
*Slay goats & Mobilize

Samy Daghir

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