LIFT

Bench Press 2 x 8 – Work to a heavy double or single if it works out that way 🙂

WORKOUT

Performance
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Pull Ups
10 Push Ups
15 Squats

Fitness
12 Min AMRAP
Run 200m
Then 3 rounds of:
5 Body Rows
10 Push Ups
15 Squats

BENCHMARK TRAINING

Girl

“Jackie”

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups

Hero

“Hall”

5 rounds for time of:
102.5/67.5. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 24/16kg, 10 each arm
Rest 2 minutes

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

MOBILITY MONDAY