LIFT

Back Squat 1 x 5 – Find your new 1RM or Heavy Single in 20-25 mins Record your top 5 lifts. If you are new, work triples.

WORKOUT

Performance

15 Min AMRAP
20 KBS 24/16kg
15 Push Balls 20/14# to 10′
50 Double Unders

Fitness
15 Min AMRAP
20 Russian KBS 24/16kg
15 Push Balls 20/14# to 9′
100 Single Skips

MOBILITY MONDAY

Squat Therapy: 4 Drills That Will Improve Your Squat

Each drill will include use of an external object to help you achieve an ideal squat position. As well as helping your body to be able to hit and maintain these optimal positions, these drills will help your body to understand what your squat is meant to look and feel like, which has untold benefits.

BENCHMARK TRAINING

Girl

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Hero

“Collin”

Six rounds for time of:
Carry 20kg sandbag 400 meters
52.5/35kg Push press, 12 reps
12 Box jumps, 24 inch box
42.5/30kg Sumo deadlift high-pull, 12 reps

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

HeroCollinThomas