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Friday 05.06.2022

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Phillipe hits some back squats during the “Manion” HERO WOD last weekend! Yesssss!

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
10 x Scap Push-ups
10 x Air Squats
10 x Banded Pull Aparts
20 x Hollow Rocks
III. Dynamics & Mobility

Impact/Focus: Gymnastics Strength & Conditioning
6 Rounds, on the :90, athletes will work through the following:

5-7 x Strict Pull-ups
+
5-7 x Strict Ring Dips

Post scores to comments.

“Numloc “
Complete 5 Rounds for time/Max Reps of
Run 200m
Max Reps x Wallball (20/14lbs)
Max Reps x Toes-to-Bar

Notes: 12:00 Time Cap. Score total reps completed per movement with high set noted if possible.

Post scores to comments.

Samy Daghir

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