Friday 08.12.2022

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Sylvia executing Dumbbell Presses, YESSSSS!

Warm-up Drills
I. Run 400m
II. Foam Rolling & Dynamics
III. Mobility & Movement Review

Impact/Focus: Deadlift 5-5-5+
*1RM x.9 to find 90% of your one rep max.
Use this number for the percentage sets following.

Complete the following every 2:30-3:00

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%


We won’t make you but you should finish with a light weight set x 10 reps.

Post scores to comments.

“Dirty Bit”
For time

10 x Muscle-ups
20 x Box Jumps (24/20”)
30 x Toes-to-Bar
40 x American KB Swings (24/16kg)
50 x Wallball (20/14lbs)
Run 800m

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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