WORKOUT

Barbell Complex
Performance and Fitness
5 Rounds For Load:
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats

Increase load each round. Rest as needed.

BENCHMARK TRAINING

Girl

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Hero

“René”

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 9/6kg weight vest or body armor, wear it.

hero-rene

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

MOBILITY MONDAY