Tuesday 01.22.2019

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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 4-4-4-4-4

Notes: Today’s repetitions should be focused on speed and explosive power out of the bottom of the squat. The weight is not relative if you cannot move it quickly.

Post loads to comments.

“Tacoma Brief”
Complete as many rounds/reps as possible in 12:00 of

5 x Deadlift (185/135)
15 x V-ups
40 x Double unders

Notes: Scale V-ups to tuck-ups and modification for double-unders will be a 1:1 ratio for single unders.

Post rounds/reps completed to comments.


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