Thursday 01.12.2023

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


ROMWOD/Pliability Routine x 18:00

Impact/Focus: Handstand Skills & Drills
Warm-up and mobilize as needed before working through the following intervals for Handstand Skills & Drills.

5 Rounds of
1:00 work x 1:00 rest of
A. Handstand Walk x 20ft
B. Handstand Holds x :30 seconds
C. Wallwalks & Kick-ups x 2-5 reps/holds
D. Get Fancy with some Inverted Burpees to Wall more Freestand HS
E. Press to Handstand

Post scores to comments.

“The Decept”
Complete for time
6-12-18-24-30 reps of
Wallball (20/14lbs)
Box Jump Overs (24/20”)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief. 12:00 time cap.

Post scores to comments.

Samy Daghir

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