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Thursday 08.29.2019

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Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.

Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Flight Simulator(s) vs 12:00 Cap
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 12:00 Incentive Time Cap.

I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5
II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5
III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5
IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10

Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.

Post rounds completed to comments.

“Wax Paper Airplanes”
12:00 AMRAP of
10 x Devil’s Press (50/35lbs)
15 x V-ups/Toes-to-Bar
50ft Bear Crawl
or
25ft HS Walk

Post scores to comments.

Samy Daghir

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