Friday 09.24.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills

Impact/Focus: Deadlift 5-5-5+ (WEEK 2)
Work through the following sets of Deadlift using the percentage based sets outlined below.

5 x 50% (warm-up)
3 x 60% (warm-up)

5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

For time vs 15:00

Run 800m
In the time remaining complete as many rounds/reps as possible of

Wallball (20/14lbs) x 5,10,15,20 (+5 reps per round)
Box Jumps (24/20”) x 10 (same # reps per round)

Notes: Round 1 is 5 x Wallball and 10 x Box Overs, Round 2 is 10 x Wallball and 10 x Box Jump Overs. Rx+ 1-arm Dumbbell Thruster and Over Unders.

Post scores to comments.

Samy Daghir

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