Wednesday 12.01.2021

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

Impact/Focus: Back Squat & Pull-ups
Warm-up Sets/Reps x 3 Rounds of

Back Squat Warm-up Set & 3-5 x Pull-ups/Ring Rows
Complete the following every 2:00 for 6 Rounds total;

Back Squat x 3-3-3-2-2-2
Pull-ups x Max Rep Set
*3 Rounds Strict, 3 Rounds Kipping

Post scores to comments as best weight for set of 2 and best max rep Strict Set, best max rep Kipping Set.

10:00 AMRAP of

7 x Sumo Deadlift High-Pull (75/55lbs)
10 x Push Press (75/55lbs)
10 x Toes-to-Bar

Notes: Scaled V-ups x 12 reps or Scaled Hanging Knee Raises x 15 reps.

Post scores to comments.

Samy Daghir

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