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Warm-up Drills
10:00 Athletic Warm-up
High Knees
Butt Kicks
II. Mobility

Impact/Focus: Barbell Row
Warm-up as needed before completing the following workload. Weights may increase as form permits.

Barbell Row 5-5-3-3-3

Post loads to comments.

“Heaving Practice”
Against a 12:00 clock, climb as high as possible of:
5-10-15-20-25-30…reps of
Reverse Wallball Shots (20/14)
*5 x Box Jumps (24/20)

*Note: At the end of each set athletes will bear crawl to their Box and complete 5 x Box Jumps. They will then bear crawl to their Wallball stations.

Post rounds/reps completed to comments.

Skill Development
Accumulate 3:00 of L-sit Ring Support.
50 x Back Extensions (Snake)

Mobilize, foam roll, rest. You won’t want to miss the end of the week! Fun awaits…

Samy Daghir

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