Wednesday 01.13.2021

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The Next Gen training hard.

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Mobility

Impact/Focus: Skills & Drills Practice EMOTM
12:00 EMOTM
Alternating between the following every minute on the minute complete the tasks outlined below.

Odd Minutes: 7 to 12 x Ring Dips

Even Minutes: 8 reps x Overhead Walking Lunges
(Dumbbell or Barbell)

Notes: Scaling to Static Dips, Bench Dips, Incline Push-ups will be 1:1 for today. The weight for DB’s would be one arm with 50 or 35lbs respectively (scale accordingly). Barbell work could be as heavy as 95/65lbs for Rx+ execution today.

Post scores to comments.

21-18-15-12-9-6-3 reps for time of

Wallball (20/14lbs)
Sumo Deadlift High Pull (95/65lbs)

Notes: Scale weight as necessary for the Sumo Deadlift High Pull.

Post scores to comments.

Samy Daghir

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