LIFT

Press 5 x 5 – If you have a 1 Rep max look to hit 65-75-80-80-80%, otherwise build to a heavy set of 5.

WORKOUT

Performance
10 Min AMRAP
5 DB Thrusters 20/15kg
10 Weighted Sit Ups 1 x 20/15kg DB
15 KB Swings 24/16kg

Fitness
10 Min AMRAP
5 DB Thrusters 15/10kg
10 Sit Ups
15 Russian KB Swings 24/16kg

BENCHMARK TRAINING

Girl

“Mary”

20 Minute AMRAP (As many rounds as possible in 20 min)

5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Hero

“Arnie”

FOR TIME WITH A SINGLE 32/24kg KETTLEBELL
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

ArnieQuinones

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.