Wednesday 08.03.2022

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Nancy & Gabriel, Yessssssss!

Warm-up Drills
I. Row 2:00
II. ROMWOD: “Lower Back”
(Link to ROMWOD video found HERE)
15:00 x 3 Drills/Poses
III. Mobility

Impact/Focus: Dumbbell Press 5-5-5+
Warm-up sets: 2 x 8-10 reps at light weight
5 x 65% 1RM
5 x 70% 1RM
5+ x 75% 1RM


  • Finish with a light weight set x 10 reps.
  • Reference 1RM Dumbbell Press from last Wednesday.

Post scores to comments.

Complete 5-7 Rounds of the following intervals, working for max distance/reps.

1:00 x Row (meters)
1:00 x Burpees
1:00 x Rest

Skill Development
Tabata L-sit & Ring Supports

Samy Daghir

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