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Friday 10.27.2017

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Warm-up Drills
I. Run 400m
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/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2 (Increasing)

Notes: Get after it, freaks.

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“MATLAB”
Complete as many rounds/reps as possible in 12:00 of
5 x Ring Muscle-ups
10 x Slamball (40/20lbs)
15 x Wallball (20/14lbs)

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Skill Development
I. See Whiteboard/Coach’s Choice (time permitting)

Samy Daghir

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