Wednesday 06.07.2023

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Doc JJ, Liz & Gene cruising during “MURPH”, YESSSSS!!!!

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Turkish Get-ups & American KB Swings
Warm-up x 2-3 sets of each movement, then…

Every 2:00 x 7 Rounds work through the following

2 x Turkish Get-ups
7 x American KB Swings

*Climb weight as able across Turkish Get-ups & Swings.

Post scores to comments.

Complete as many reps as possible per work interval as follows:

6 Rounds of
:30 x Max Reps Wallball (20/14lbs)
:20 x Rest

:30 x American KB Swings (24/16kg)
:20 x Rest

:30 x Double-unders, Single-unders or Crossovers
:20 x Rest

Notes: Scaling and points of performance will Be covered during the whiteboard brief. Rx+ options will continue to singe ear follicles.

Post scores to comments.

Samy Daghir

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