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Thursday 03.17.2022

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Coach Grant reinforcing mobility by dropping them knowledge bombs…YESSSSS

Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges

Impact/Focus: Rope Climbs & Handstand Holds/Kick-ups
Alternating tasks each minute, complete the following for quality

Odd Minutes: 1 x Rope Climb or 7 x Ring Rows
Even Minutes: :15 seconds of Handstand Time or Kick-up Practice

Post scores to comments.

“This Could Arguably Be Much Worse Than A Bad Fight”
Max Reps per interval for one cumulative score

4 Rounds of
1:00 x Rope Climbs/Ring Row
1:00 x Push Press (75/55lbs)
1:00 x Sumo Deadlift High Pull (75/55lbs)
1:00 x Burpees
1:00 x Rest

Post scores to comments.

Samy Daghir

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