WORKOUT

20 Minute AMRAP
Performance
7 Back Squat 85/60kg
10 Steps 20/15kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 20/15kg Dumbell Overhead walking lunge (left hand)

Fitness
7 Back Squat 60/40kg
10 Steps 15/10kg Dumbell Overhead walking lunge (right hand)
7 Burpees
10 Steps 15/10kg Dumbell Overhead walking lunge (left hand)

The coach will offer you a few options for this workout, choose wisely 🙂

BENCHMARK TRAINING

Girl

“Annie”

50-40-30-20-10

Double Unders and Sit Ups

Hero

“PK”

5 rounds for time of:
102.5/67.5kg back squats, 10 reps
125/82.5kg deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

hero-andrew-pk

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member.

MOBILITY MONDAY