Thursday 11.04.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills

Impact/Focus: Rope Climbs & Dumbbell Complexes
5 Rounds, of the following;

1:30 x
Rope Climbs x 2-3 Reps
(Scaled to 8-10 x Ring Rows/Pull-ups; complementary to the movements trained Tuesday)

1:30 x
6 x Push-ups on Dumbbells
6 x Devil’s Deadlift w/ Dumbbells
6 x Devil’s Press w/ Dumbbells
6 x Mountain Climbers on Dumbbells

Post training completed to comments.

“Devil’s Staircase”
5 Rounds for time of
10 x Push-ups
10 x Devil’s Press
20 x Dumbbell Box Step-ups (20/16”)

Notes: Rx+ and Scaled options will be discussed during the whiteboard brief.

Post scores to comments.

Samy Daghir

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