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Monday 08.05.2019

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Announcements:
Next Available On-Ramp Start Date
Tuesday, August 6th at 6:00pm

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Benchmarks: “Cindy/Mary”
Choose one of the following options

“Cindy” (Option 1)
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squat

“Mary” (Option 2)
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (5L/5R)(Alternating)
15 x Pull-ups

Post workout choice and rounds/reps completed to comments.

Skill Development: Recovery Row/Planks
Complete the following
Run 800m or Row 1000m (Recovery Pace)
1:00 x Plank Hold/L-sit
Run 400m or Row 500m (Recovery Pace)
1:00 x Plank Hold/L-sit

Samy Daghir

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