Tuesday 12.11.2018

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Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
Medicine Ball Complex (20/14lbs)
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Med Ball SDLHP
5 x Med Ball Clean
10 x V-ups
III. Mobility


“Double Time AMRAP”
AMRAP 8:00
10 x Toes-2-Bar
20 x Wallball (20/14lbs)
30 x Double-unders

Rest 2:00

AMRAP 6:00
5 x Toes-2-Bar
10 x Wallball (20/14lbs)
20 x Double-unders

Post scores to comments as total rounds/reps per AMRAP.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) for each of the following movements.
-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)

Notes: Alternate movements every interval until 8 rounds of all three have been completed. Scale movements as necessary and if also applicable the time intervals may interpreted as 8 Rounds of :10 work x :20 rest.

Samy Daghir

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