Last week of the Bodyweight Warm Up, make sure you are still focusing on good movement

LIFT

Sumo Deadlift 5 x 5 – % work this cycle. 65-75-80-80-80% if you do not have a 1 Rep Max then work 5 heavy sets across.

WORKOUT – AMRAP 3 by 4

Performance
4 Min AMRAP
Run 400m
Max Box Jumps 24/20”
REST 1Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max CTB Pull Ups

Fitness
4 Min AMRAP
Run 400m
Max Box Jumps 24/20” can step up
REST 1Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max Body Rows feet elevated

Score is total reps of all movements. Runs don’t count.

BENCHMARK TRAINING

Girl

“Barbara”

5 RFT

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Hero

“Maupin”

4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

MOBILITY MONDAY