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Thursday 06.24.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills

Impact/Focus: Alternating EMOTM
Complete the following EMOTM alternating tasks on the Odd and Even minutes as sown below. There are 7 Rounds total (14 minutes).

14:00 Alternating EMOTM of

Odd Minutes: 10 to 20 seconds of Handstand Hold

Even Minutes: 5 to 7 reps of Barbell Row (climb weight or maintain)

Notes: Supinated grip for the Barbell Row. Static balance work for the Handstand training.

Post scores to comments.

“Cringe”
Versus a 12:00 Running Clock

Run 400m

Then… Climb reps starting at 3’s and add three reps per round until the final run

Slamball (40,30/20,12lbs)
Box Jumps (24/20”)
Burpees

Run 400m @ 12:00 to finish.

Post scores to comments.

Samy Daghir

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