We hope you enjoyed the Body Weight Warm Up, if you did it right you will have had some enforced volume training on a movement you are weak at and got some variety in the other movements. Now the Coaches can get creative and tailor the warm up to the lift and workout.

LIFT

Bench Press 3 x 5 – 70-80-85-85-85% of your 1 Rep Max

WORKOUT

Performance
12 Minute AMRAP
20 Squats
15 Sit Ups
10 Shoulder to Shoulder Sandbag Push Press 20/10kg

Fitness
12 Minute AMRAP
20 Squats
15 Sit Ups
10 DB Push Press 15/10kg

BENCHMARK TRAINING

Girl

“Mary”

20 Min AMRAP

5 HSPU

10 Pistols

15 Pull Ups

Hero

“Manion”

7 ROUNDS FOR TIME
Run 400m
29 Back squats 61/43kg

TravisManionHero

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

MOBILITY MONDAY