LIFT

Front Squat 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.

WORKOUT

Performance
Alternating Tabata Triplet for Reps
HR Push Up
Sit Up – No Hands
Squat

Fitness
Alternating Tabata Triplet for Reps
Push Up
Sit Up
Squat

BENCHMARK TRAINING

Girl

“Cindy”

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Hero

“Bull”

Two rounds for time of:
200 Double-unders
61/43kg Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.