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Monday 08.17.2020

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“Do the thing you fear most, and the death of fear is certain.” –Mark Twain

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Front Squat movement mobility emphasis
(Front Rack mashing, Squat hold with weight, Couch, etc.)

Impact/Focus: Front Squat & Pull-ups
Every minute on the minute, for 12 minutes total, alternating tasks as described below:

Odd Minutes x 5,5,5,3,3,3 x Front Squat
(50% or heavier of any 1rm)

Even Minutes x 5-10 strict/deadhang Pull-ups, Scaled Pull-ups or Ring Rows

*adjust weights up or down per interval as needed.
*Emphasis on range of motion/de-load/recovery.

Post scores to comments.

“Concept Wall”
Complete 3 Rounds for time versus an 18:00 time cap of

Run 400m
10 x Push Press (95/65lbs)
10 x Burpees
20 x GHD/Abmat Sit-ups

Rest 1:00 between each round, work at the most blistering pace possible.

Post scores to comments.

Samy Daghir

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