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Thursday 11.14.2019

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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Triples (on the :90)
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat every :90 for six rounds.

Back Squat x 3 reps; as follows

(rep 1 with :01 to :03 hold at the bottom, rep 2 and 3 are without a pause)

Post scores to comments.

“Salt-cicles”
4 Rounds for time of
2 x Rope Climbs
7 x Handstand Push-ups
75 x Double-unders

Notes: Scaling protocol will be covered during the whiteboard brief. There is a 14:00 time cap on today’s training.

Post scores to comments.

Skill Development
– Ring Skin-the-cats
– Ring Muscle-up Negatives
– Low Ring Kip and Transitions
– Ring Suppport/L-sit

Samy Daghir

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