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Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of:
7 x Burpees
7 x Deadlifts (45/30lbs)
7 x Push Press (45/30lbs)
7 x Thrusters (45/30lbs)
III. Mobility

Impact/ Focus: Weighted Dips 5-5-5-5-5
Warm-up with three sets of Ring/Static Dips before working up to a new 1RM Ring/Static Dip.
Athletes should be capable of a 1.25xBW Static Dip before transitioning to Weighted Ring Dips
I. Weighted Ring Dip 1-1-1-1-1RM
II. Weighted/BW Static Dips x 5-5-5-5-5

Post sets/reps/loads to comments.

“Bai’s Hangover”
Complete as many rounds/reps as possible in 18:00 of
400m run
30 x Wallball (20/14lbs)
30 x Slamball (40/20lbs)

Skill Development
Angel Drops (PVC)

Samy Daghir

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