LIFT

Sumo Deadlift 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max

WORKOUT

Performance
12 Min AMRAP
5 Pull Ups
10 Push Ups
15 Double Unders

Fitness
12 Min AMRAP
5 Body Rows
10 Push Ups/5 Negatives
30 Single Skips

BENCHMARK TRAINING

Girl

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Hero

“Arnie”

FOR TIME WITH A SINGLE 32/24kg KETTLEBELL
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

ArnieQuinones

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

MOBILITY MONDAY