Tuesday 03.30.2021

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Push-up Ascension Ladder EMOTM
Complete 10 Rounds, every minute on the minute (EMOTM)

Push-ups x 1-2-3-4-5-6-7-8-9-10 (total volume 55 reps)


  • Scaled 2-4-6-8-10 Every other minute.
  • Rx+ Ring Push-ups or Plyo/Clapping Push-ups
  • Rx# (Pronounced ‘Rx Octothorpe’) Plyo Push-ups + Strict Ring Dips x 2,2,4,4,6,6,8,8,10,10.

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“Dirty Thirty”
For time
30 x Box Jumps (24/20”)
30 x Jumping Pull-ups
30 x KB Swings (24/16kg)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Push Press (45/35lbs)
30 x Back Extensions
30 x Wallball (20/14lbs to 10/9ft tgt)
30 x Burpees
30 x Double unders

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Samy Daghir

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