Wednesday 01.16.2019

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Warm-up Drills
I. Jump Rope x 3:00
II. Coach’s Choice
III. Mobility

5 rounds for Max Reps of
Bench Press (Bodyweight)

Notes: Scaling options regarding weight for the Bench Press assignments will be relative to the athlete’s individual proficiency and work capacity. Rest a minimum of 2:00 between rounds.

Post reps for both exercises per round to comments.

Skill Development: Double-Under Intervals
Complete as many reps as possible during each work interval for Double Unders or Single Unders.

6 Rounds of
:30 x max reps
:30 x rest

Notes: Additional challenges available as follows; for Doubles = singles in rest intervals, unbroken six minutes test (A). Singles = Jog/Run in place at slowest possible pace during rest intervals, unbroken six minute test (B).

Samy Daghir

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