Friday 12.01.2023

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Whitney, Johnny G, and Tim enjoy one of the more enjoyable ways to travel… YESSSSSS!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: HSPU & Shuttle Run Ladder
Every :75 seconds complete the following until unable to accomplish the workload within the interval time limit;

5 x Handstand Push-ups / 2 x Wall Walks
+
50ft Run x 1,2,3,4,5…+1 each round.

Notes: Scaling for movements and inversion assignment volume will be covered during the whiteboard brief.

Post scores to comments.

“F-word Friday”
For time

50 x Slamball / 100 x Hammer Strikes
Then…
4 rounds of
10 x Front Squat (75/55lbs)
10 x Sumo Deadlift High-Pull (75/55lbs)
Then…
8 x Wallwalks

Notes: Scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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