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16803_798352283544106_1844215942285790102_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Flipase & Chromatids”
For time
10-9-8-7-6-5-4-3-2-1 x Thrusters (95/65lbs)
1-2-3-4-5-6-7-8-9-10 x Pull-ups

Post times to comments.

Skill Development
Athlete’s choice of
Tabata x L-sit for cumulative time
75 x GHD/Abmat Sit-ups for time

Post scores to comments.

Samy Daghir

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