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DSC_0126Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
5 x Ring Rows
7 x Hindu Push-ups
10 x Wallball (20/14)
II. Mobility

Impact/Focus: Bench Press 3-3-3+
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)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders (Video HERE)

Samy Daghir

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