Wednesday 07.01.2020

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Warm-up Drills
I. Run 400 or
II. 2-3 Rounds of
5 x Power Clean
5 x Push Press
10 x Back Rack Lunges
10 x PVC Pass-throughs
20 x Deadbugs
III. Mobility Drills & Yoga Poses

Impact/Focus: Back Squat
Warm-up with 2-3 sets of up to 5 reps building in weight to facilitate the opening workload for the following:

6 Rounds, every 2 minutes, of the following
Back Squat x 5-5-3-3-1-1 (build across sets/reps as able)

Post scores to comments.

Complete for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Wallball (20/14lbs)

Notes: Scale to single-unders at 2:1 for repetition conversion today.

Post scores to comments.

Skill Development
Instruction and application of the following three movements/rounds for quality.

3-5 Rounds of
3-5 x Strict Negative or Deadhang Pull-ups
:10 to :20 x Handstand Hold
10ft x Handstand Walk
10 x Back Extensions

Samy Daghir

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