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Warm-up Drills
I. Row 750m
II. Burgener Drill
III. 2 Rounds of
12 x Barbell Row (45lbs)
12 x Front Squat (45lbs)
12 x Goodmornings (45lbs)
12 x Push Press (45lbs)
IV. Mobility

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Each failed set Single/Double-unders heralds the start of a new round with a 2oom Run.

Post scores to comments.

Skill Development
3 Rounds at your own pace of
:15 x Handstand Hold (or handstand walk 20ft)
15 x Back Extensions
:15 x L-sit/V-sit

Samy Daghir

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