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Wednesday 03.20.2019

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Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

“AMRAPids”
Complete as many rounds/reps as possible in 12:00 of
Row 500m
10 x Push Press (95/65lbs)
15 x Bumper Ground-2-Overhead (35/15lbs)

Post scores to comments.

Skill Development: Midline Stability Conditioning
Complete the assigned workload within each Tabata work interval as described below. If time expires before the workload is complete proceed to the next assignment/round.

6 Rounds of :20 work x :10 rest of
5 x Strict Push-ups
7 x Kneeling Slamball (30/20lbs)

Post scores to comments.

Samy Daghir

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