Starting a new cycle using variations of the classic lifts.

LIFT

Box Squat 2 x 12 – Use 45% of your Back Squat 1 Rep Max. If you are new, work to a weight you can maintain form and keep your torso vertical on the upward part of the movement.

WORKOUT

Performance
10 Min OTM
5 Pull Ups
5 Burpees
50m (5 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

Fitness
10 Min OTM
5 Body Rows
5 Burpees
30m (3 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

BENCHMARK TRAINING

Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Loredo”

6 Rounds For Time:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Hero_EddieLoredo

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

MOBILITY MONDAY