Tuesday 03.17.2020

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Warm-up Drills
I. Coach’s Choice
IV. Mobility

“Ides of March”
15-13-11-9-7-5 reps for time of

Devil’s Press (45/25lb Bumper Plates)
Overhead Backwards Lunge-in-Place (45/25lb Bumper Plates)
Round 1 is 15 reps per leg, etc…
Slamball (30/20lbs)

**After each round complete 150 turns of the rope. Doubles, Singles, Triples, etc. are all game on strategies today. Round 1 is 15 reps per leg for the lunges at 30 total steps, Round 2 is 13 per leg at 26 total steps, etc… With weight held stable overhead perform an in place lunge by stepping back into the bottom position before returning the standing spot where the movement began.

Post scores to comments.

Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
3 x Skin-the-Cats
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds


Slap that Spikeball with impunity!!!!!

Samy Daghir

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