Monday 11.18.2019

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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 Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 60-65% of a 1RM.

Back Squat x 5rm (15:00 time cap)

Post scores to comments.

“Steamboat Willy”
3 Rounds for time of
Row 500m
15 x Burpee Bumper Ground-to-overhead (45/25lb)
15 x Medicine Ball Cleans (20/14lbs)

Post scores to comments.

Samy Daghir

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