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Wednesday 07.21.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Drills
IV. Mobility Drills

Impact/Focus: Front Rack Walking Lunges
Warm-up as needed with sets and reps building to the athlete’s intended starting weight for the weighted lunges (taken from the rack).

6 Rounds on the 2:30 of
8-8-6-6-4-4 x Front Rack Walking Lunges (increase weight across)

Post scores to comments.

“Pomp”
12:00 AMRAP of
30 x Double-unders
10 x Sumo Deadlift High-Pull (75/55lbs)
15 x Wallball (20/14lbs to 10/9ft tgt)

Notes: Scale to Single-unders @ 50 reps per round. Adjust weight as necessary. Rx+ 40,12,20 reps respectively with an increase to SDHP for 95/65lbs.

Post scores to comments.

**today there will be a 2:00 per leg couch stretch buyout**

Samy Daghir

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