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Friday 11.19.2021

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YESSSSSSSS THE FIRST INFERNO OF THE BADGES!

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

Impact/Focus: Deadlift
Warm-up and build to a 3 rep Deadlift @60-70% 1RM.
Work through sets and reps at 60-75% 1RM for each round.
or
Climb weight to a 3 rep record for the day or a 3RM.

Every 2:00 x 6 Rounds
Deadlift x 3 reps

Post scores to comments.

“Eccliptical”
Complete as many rounds/reps as possible vs
3 x (4:00 work x 1:00 rest)

20 x 1-arm Dumbbell Snatch (35/20lbs)
20 x Box Jumps/Step-ups
20 x Roller Board Tuck-ups
20 x Push-ups
20 x Walking Lunges

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

Post scores to comments.

Samy Daghir

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