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Monday 04.05.2021

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Warm-up Drills
I. Row 3:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:00 of

Back Squat 3-3-3-3-3

Notes:

Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.

Post scores to comments.

“Windlass”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
Row 350m
12 x KB Swings (24/16kg)
10 x Pull-ups

Notes: Scaling for Pullups today will be 15 reps of Ring Rows or Banded Pull-ups.

Post scores to comments.

Samy Daghir

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