Wednesday 04.17.2019

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Warm-up Drills
I. Jumpe Rope x 2:00
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 SDLHP
5 x Med Ball Clean
5 x Med Ball Front Squat
5 x Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups & Toes-to-Bar EMOTM
Every minute on the minute for 12:00 complete the following workload assigned:

Odd minutes x Turkish Get-up (L) + Turkish Get-up (R)
Even minutes x Strict Toes-2-Bar x 7-10 reps

Notes: Athletes may adjust weights for Turkish Get-ups if necessary however the intent is a challenging/heavy single rep effort that is sustainable across sets/reps within the minute time frame.

Post scores to comments as reps completed for each movement movement and weight utilized.

“Rockholme Syndrome”
Complete as many rounds as possible in 15:00 of
200m Run
21** x Wallball (20/14lbs)
Max Reps (75**) x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. **Glass Ceiling for Unbroken Rep Sets to proceed into the following round’s 200m Run.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

Samy Daghir

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