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Tuesday 11.02.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Thruster and Pull-up mobility archtype emphasis)

Impact/Focus: Pull-up & Thruster Nuances
5 Rounds, of the following;

1:00 x
Strict Pull-ups x 5-8 Reps
(Scaled to Ring Rows x 8 reps or Rx+ as Strict + weighted with medball or add a rep per round to the workload)

2:00 x
3-5 reps x Thruster x 3-5 reps w/ pre or post applied movement priming drills

Post training completed to comments.

“Upside Down Cake”
9-15-21 reps/kcal for time
Row (kcal)
Thrusters (95/65lbs)
Pull-ups

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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