LIFT

Bench Press 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.

WORKOUT

Performance
10!
Ring Dips
WallBalls 20/14 to 10’
20m Farmers Walk AHAP between rounds

Fitness
10!
Dip Station Dips
WallBalls 20/14 to 10/9’
20m Farmers Walk AHAP between rounds

BENCHMARK TRAINING

Games

“16.4”

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70kg
55 wall-ball shots 20/14# to 10/9′
55-calorie row
55 handstand push-ups

Details are HERE.

Hero

“Terry”

For time:
1-mile run (1600m)
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

MOBILITY MONDAY

Improve Your Ankle Mobility

The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. How well are you able to achieve flexion? If the answer is that you have a 90 degree angle happening at your ankles, then you may need to spend more time on mobility in that area. Here are a few tools you can use to help you achieve mobile ankles and improve your squat position.