Wednesday 03.29.2023

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Mel is hairborne, YESSSSSS

Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Pose, Banded & Wall Drills)

Impact/Focus: Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1 1/2 x Bodyweight)
Bench Press (Bodyweight)
Clean (3/4 x Bodyweight)

Notes: Scaled percentages and and weight guidance will be covered during the whiteboard brief. Link to 02.13.2019 found HERE.

Post times to comments.

Optional ‘Cool Yer Jets’
Complete 1-2k Row, partitioned as needed
4-800m Run at recovery pace

Samy Daghir

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