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Thursday 07.22.2021

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

Impact/Focus: Ring Dip & Barbell Row Alt.EMOTM
Work through the following alternating tasks, on the minute for 10 rounds total.

10 Rounds, every :60 seconds of

Odd Minutes: Ring Dip x 15-12-9-6-3 reps
Even Minutes: Barbell Row x 7-7-7-7-7 reps

Notes: Movement/volume scaling will be covered during the whiteboard brief.

Post scores to comments.

“Weird Is Overdue”
For time vs. a 20:00 time cap
Row 750/600m
Then…
25-20-15-10-5 reps x Floor Press (50/35lbs)
50-40-30-20-10 reps x Floor Wipers (50/35lbs)
25-20-15-10-5 reps x American Kettlebell Swings (24/16kg)
Then…
Low Bear Crawl + Low Reverse Bear Crawl x 20+20ft,40+40ft,60+60f,40+40ft,20+20ft

Notes: Scaling will be covered with a movement review during the whiteboard brief.

Post scores to comments.

Samy Daghir

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