Wednesday 11.16.2022

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Front Squat Undulations
Warm-ups preparing for working sets x 5:00

Every 2:30 x 6 Rounds total complete the following:

Front Squat x 1-7-1-7-1-7

*Build to the heaviest/best sets possible each round.

Post scores to comments.

“So Extra”
Double-unders x 50-40-30-20-10
V-ups x 25-20-15-10-5
Burpees x 25-20-15-10-5

Notes: Scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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