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IMG_4422“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” –Greg Glassman

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:15-:20 x Handstand Hold
32ft x Walking Lunges
32ft x Bear Crawl
III. Mobility

Impact/Focus: Rope Climbs & Planks
Complete 4 Rounds of the following
2:00 x Rope Climbs or Rope Pulls (from prone)
2:00 x Plank Circuit (Rings or deck)

Notes: Rope Climb technique and practice will be the main emphasis today for those unfamiliar with the movement. Instruction on different methods of securing body position with the feet during climbing, as well as rep/workloads focused on developing grip strength. The Plank circuit may be done on Rings or the deck. Execute with one :20 hold per movement as follows this leaves :10 to transition during the two minutes allotted to the Plank positions: Prone + Side Plank + Side Plank + Prone.

Post results to comments.

Complete for time
Handstand Push-ups x 10-9-8-7-6-5-4-3-2-1 reps
Slamball x 1-2-3-4-5-6-7-8-9-10 reps

Post scores to comments.

Skill Development
I. Slay Goats…
II. Mobilize

Samy Daghir

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