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Warm Up Drills
I. Row 750m (Damper 4)
II. 3 Rounds of
5 x Deadhang Pull-ups
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5 x 5
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

Post sets/reps/loads to comments.

“Pushing Diabolic III”
21-15-9 for time of
Row (Kcal)
DB Shoulder to Overhead (50/35lbs)
Ring Dips
KB Swings (32/24kg)

Post scores to comments.

Samy Daghir

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