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Wednesday 12.05.2018

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Warm-up Drills
I. Jump Rope x 3:00
II. 2 Rounds of
5 x Push-ups
10 x Med Ball Front Squat (20/14lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Front Squat Functional 1RM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Front Squat.

Front Squat 5-4-3-2-1

Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for Front Squat but rather an attempt at a heavy single (functional**) 1RM.

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“Milwaukee Expess”
Complete for time
Row 500m
10…1 x Medicine Ball Cleans (20/14lbs)
1…10 x Ring Push-ups
Row 500m

Notes: Ring Push-ups are scalable to a moderate level of added challenge utilizing dumbbells, the basic level would be Push-ups. Get some, freaks.

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Samy Daghir

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