Monday 10.11.2021

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**Notes about this weeks Nutrition Challenge Finale**

1. This week is full of Nutrition Challenge retest WODs ripe for the picking… bring the lumber, Ninjas!

2. Reminder: Make sure all five weeks of nutrition and sleep logs have been submitted!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Back Squat 1RM
Warm-up and build to a 1 rep max Back Squat against a 15:00 Running Clock.

Warm-up set guidance: Begin with 3 to 5 rep sets each at 40,50,60% numbers from the past four weeks.

Back Squat 1RM

Post scores to comments.

5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Today’s benchmark scaling and intent will be covered during the whiteboard brief. Compare to last training/test date 08.20.2021 linked HERE.

Post scores to comments.

Samy Daghir

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