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Thursday 03.10.2022

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Doc JJ’s team pic post 22.2… Rambo effigy included, sigh… (yessssss)

Warm-up Drills
I. “ROMWOD” x 16:00
II. Remedial Mobility
III. Training Equipment Set-up & Movement Review
IV. Movement Warm-up Assignments

Impact/Focus: Turkish Get-up AMRAP
10:00 Running Clock

Max Reps x Turkish Get-ups (alternate sides each rep)

Post scores to comments.

“Bombogenesis”
Complete 4 rounds for Quality/Time
vs. 18:00 Time Cap

Row x 20 Pulls (max distance)
Handstand Task*
10 x Bumper Ground-to-Overhead (45/35lbs)
10 x Reverse Burpees (Jump to Bumper)
15 x GHD Sit-ups

Notes: Handstand Tasks are 5 x HSPU’s, :15 x Handstand Hold against wall or 10-20ft Handstand Walk.

Post scores to comments.

Samy Daghir

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