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Warm-up Drills
I. Row 1000m
II. 5:00 Double-under Ascension Ladder x 5’s
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Work through the following sets/reps working up to heavy, challenging efforts.

Weighted Static Dips x 8-8-5-3-1

Post sets/reps/loads to comments.

“Echoes of Water”
Complete as many reps as possible for each movement in the time allotted.
1:00 x Max Reps Pull-ups
2:00 x Max Reps Wallball (20/14lbs)
3:00 x Max Reps GHD Sit-ups
4:00 x Max Reps “American” KB Swings (32/24kg)
5:00 x Max Reps Slamball Ground-2-Overhead (40/20lbs)

Post scores to comments.

Samy Daghir

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