WORKOUT

Performance
Barbell Complex 1min Stations- 5RFR
Deadlift- 50/35kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

Fitness
Barbell Complex 1min Stations- 5RFR
Deadlift- 35/25kg
Hang Power Clean
Front Squat
Shoulder 2 Over Head
Rest 1min

BENCHMARK TRAINING

Games

“12.1”

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Hero

“Mr Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.