Tuesday 08.20.2019

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Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility

Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.

1:00 x Max Rep Test or Max Skill Hold
5 Rounds x 2:00 of HSPU Skills/Workload

Post sets/reps/time in hold to comments.

“Direct Action”
15-12-9-6-3 for time of
American KB Swings (unbroken sets)
GHD/Abmat Sit-ups
Box Jump Over’s (24/20”)

Post scores to comments.

Skill Development
A. Ring Support (l-sit scale-up) @ 7 sets x :10 hold
B. Couch Drill x 2 positions for each leg x 2:00
C. 1-arm DB/KB High Pull (light) 3 sets x 6-8 reps
D. Hip and Back Extensions 3 x 10 reps (slow)

Samy Daghir

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