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DSC_0294Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x Press (45lbs)
8 x Hollow Rocks
10 x Russian KB Swings (24/16kg)
III. Mobility

Impact/Focus: Press 1RM
Warm up with 3 sets x 5 reps before working up to 1-repetition maximum effort for Press.

Press 1-1-1-1-1

Notes: We will be starting a Press strength cycle next week. For those who have trouble remembering their numbers, use a notebook or comment on the website so you can look back on your scores.

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“Hold On”
For time
35 x Ground-2-Overhead (45/25)
50 x Toes-2-Bar
Row 1000m

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Skill Development
3-5 Rounds for practice/familiarization
10 x Back Extensions (Snake)
10 x Hip Extensions
:20 x L-sit/Tuck Sit

Samy Daghir

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