Tuesday 08.13.2019

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Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Rowing Time Trial 1km
Warm-up with 2 x 250m working on technique and pacing.
Rest a minimum of 1:00 between warm-up sets and the time trial.

Time Trail: Row 1000m

Post scores to comments.

Versus a 12:00 Running Clock complete the following
Row 500m
AMRAP in the time remaining of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
7 x Box Jumps (24/20”)

Notes: Scale as needed at 1:1 for repetition conversions. Rx+ is 30#, 30 inches, Ring Push-ups, and unbroken sets/reps across. Get some, freaks.

Post scores to comments.

Skill Development
:60 x L-sit
75 x V-ups
30 x SDHP (24/16kg)

*slow deliberate tempo for controlled repetitions.

Samy Daghir

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