Friday 03.17.2023

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Turf hitting his rope work on 23.3, YESSSSS!!!!!! (Also¬†pictured: Abe at the Arbiter’s Helm…’Judge’)

Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Post, Bands)

Impact/Focus: Bench Press
Warm-up Sets/Reps x 6:00 building to the best starting weight possible for the following working sets/reps.

Every 1:30 x 7 Rounds Total
Bench Press x 3 reps (moderate weight/65-75% 1RM)

Notes: Work at the same weight across sets.

Post scores to comments.

“TTB & Burpee Ladder”
Every minute on the minute x 15:00 work through the following

Minute 1:
1 x Toes-to-Bar
Max Reps x Burpees
*Rest/Reset x :10

Minute 2:
2 x Toes-to-Bar
Max Reps x Burpees
*Rest/Reset x :10

Minute 3:
3 x Toes-to-Bar
Max Reps x Burpees
*Rest/Reset x :10

Etc… continue assaulting through for 15 minutes.

Notes: Movement scaling at 1:1 for Knees-to-Elbow, Hanging Knee Raises, V-ups, Etc.

Post best round of ttb completed & high/low numbers for Burpees to comments.

Samy Daghir

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