WORKOUT

Performance
“Girl Mash Up”
5 Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Swings 24/16kg – 12 Pull Ups – 400m Run
75 Wallballs 20/14# to 10’
400m Run – 12 Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Pull Ups

Fitness
“Girl Mash Up”
5 Jumping Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Russian Swings 24/16kg – 12 Jumping Pull Ups – 400m Run
75 Wallballs 20/14# to 9’
400m Run – 12 Jumping Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Jumping Pull Ups

BENCHMARK TRAINING

Games

“17.4”

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

Hero

“Hildy”

100-calorie row
75 thrusters, 20/15kg barbell
50 pull-ups
75 wall-ball shots, 20/14-lb. ball to 10/9′
100-calorie row
If you’ve got a 9/6kg vest or body armor, wear it.

HERO-Hilda

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

MOBILITY MONDAY

Squat Therapy

So what does this therapy consist of? It is based on four drills that can be used in any order and combination with the goal of improving the quality of your squat. Each drill will include use of an external object to help you achieve an ideal squat position. As well as helping your body to be able to hit and maintain these optimal positions, these drills will help your body to understand what your squat is meant to look and feel like, which has untold benefits.

The four drills are:

  1. The Wall Squat

  2. The Goblet Squat

  3. The Bar Squat

  4. The Pole Squat