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Monday 05.02.2022

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Honoring Manion this past Saturday with the crew.

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Wattage Wave Pool
Warm-up Efforts @ 3 x 25/20cal w/ :20 rest
(find wattage baseline)
Then…
Holding best wattage possible for each of the following intervals
3-6-9-12-15-18-21kcal x :20 rest between each effort.

Post scores to comments.

“OPORD: Murph Prep”
Complete for time
Run 400m
Then…
7 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Then…
Finish with a 400m Run

Post scores to comments.

Samy Daghir

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