WORKOUT

Performance
20min AMRAP
10 Push Press 45/30kg
10 KBS 24/16kg
10 Box Jumps 24/20”

Fitness
20min AMRAP
10 Push Press 35/20kg
10 KBS Russian 24/16kg
10 Box Jumps 24/20” (Step Ups OK)

BENCHMARK TRAINING

Girl

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Hero

“Cameron”

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Hero_Cameron

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

MOBILITY MONDAY