LIFT

Box Squat 2 x 12 – Use 55% of your 1 Rep Max or use a challenging weight across.

WORKOUT

Performance
On a 12-minute clock, 4 rounds of:
1 minute of 24/16kg kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Fitness
On a 12-minute clock, 4 rounds of:
1 minute of single arm kettlebell swings 24/16kg
1 minute of sit-ups
1 minute of lunges

BENCHMARK TRAINING

Girl

“Nicole”

As many rounds as possible in 20 minutes.
Run 400m
Max reps Pull Ups

Note number of pull-ups completed for each round.

Hero

“Johnson”

Complete as many rounds in 20 minutes as you can of:
110/72.5kg Deadlift, 9 reps
8 Muscle-ups
70/45kg Squat clean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.