WORKOUT

Performance
6 Rounds For Reps. 30 seconds on 30 seconds REST
Ground to Overhead 35/25
Burpees
Box Jumps 24”
Double Unders

Fitness
6 Rounds For Reps. 30 seconds on 30 seconds REST
Ground to Overhead 25/20
Burpees
Box Jumps 20”
Singles

BENCHMARK TRAINING

Games

“15.2”Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats (34 / 29kg)
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Hero

“Ledesma”

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20/14 pound Medicine ball cleans, 15 reps

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.