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11127203_856052314440769_225199423904395774_nWarm-up Drills
I. Run 2:00
II. 6:00 AMRAP of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Wall Squats (PVC Overhead)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase load as form allows.

Overhead Squat 3-3-3-3-3

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“Team Deck of Cards”
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Push Press (95/65)
Diamonds = Toes-2-Bar
Clubs = V-ups
Spades = Medicine Ball Cleans (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps


Samy Daghir

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