Thursday 09.01.2022

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Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Rope Climbs
10:00 x 1 to 2 reps of Rope Climbs / Scaled Movement Assignment
*Complete the workload every 2 minutes

Post scores to comments as total completed for each part.

“A Bit of Dirty Thirty”
For time
30 x Wallball (20/14lbs)
3 x Rope Climbs
30 x 1-arm Dumbbell Snatch (35/20lbs)
30 x Mountain Climbers (2 count)
30 x V-ups
30 x Push-ups
30 x Rollerboard Tuck-ups
30 x Slamball
Run 400m

Post times to comments.

Samy Daghir

1 thought on “Thursday 09.01.2022”

  1. “A Bit of Dirty Thirty”

    Notes: subbed rope for 15x pull ups/ 15x ring dips. Did ring dips/pull ups for impact Focus as well. 5 x 7


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