Tuesday 10.15.2019

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Coach Randi in a Posedown at her competition last weekend… She went on to WIN HER OPEN PRO CARD!!!!!

Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Front Squat Doubles (on the :75)
Warm-up to a working weight of +/- 65% 1RM for the following :75 intervals x 2 rep sets of Front Squat. Climb weight across each round as able.

Every :75 x 8 Rounds of
2 x Front Squat

**Climb weight across sets and reps as able.

Post scores to comments.

“Protein Donuts”
4 Rounds for time of
Run 400m
10 x C2B Pull-ups
20 x GHD Sit-ups

Post scores to comments.

Skill Development
Ring Muscle-up Skill Training x Set/Rep assignement from low to high rings, kip mechanics and practice.

Samy Daghir

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