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Thursday 12.07.2017

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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
50ft x Waiters Walk
5 x KB Press (each arm)
10 x KB Swings
III. Mobility

“Preventative Maintenance”
For time
15 x Pull-ups
40 x American KB Swings (24/16kg)
40 x GHD Sit-ups
15 x Pull-ups
30 x American KB Swings (24/16kg)
30 x GHD Sit-ups
15 x Pull-ups
20 x American KB Swings (24/16kg)
20 x GHD Sit-ups
15 x Pull-ups
10 x American KB Swings (24/16kg)
10 x GHD Sit-ups

Post scores to comments.

Skill Development: 8 Minute Static Training
I. Ring Support (tabata)
Score cumulative seconds in hold
IV. L-sit (tabata)
Score cumulative seconds in hold

Samy Daghir

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