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Thursday 11.18.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Front Rack & Overhead Mobility emphasis)

Impact/Focus: Dynamic Shoulder To Overhead
Warm-up as needed before completing the following 10 Rounds of Push Press on the :75. The first five Rounds are at 2 x Push Press, climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :75 intervals will climb weight at 1 x Push Press per lift.

8 Rounds on the :90 seconds of
2-2-2-2 x Push Press (climb weight)

8 Rounds on the :90 seconds of
1-1-1-1RM x Push Jerk (climb weight)

Post scores to comments.

“Empanadas”
4 Rounds for time of
21/15kcal
15 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
21 x V-ups

Notes: Scaling and Rx+ training options will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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