LIFT

Press 6 x 4 – Use 65-75% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
12 Min AMRAP
10 DB Goblet Squat 20/15kg
10 1 Arm DB Push Press (5 Per Side)
100m Waiters Walk

Fitness
12 Min AMRAP
10 DB Goblet Squat 15/10kg
10 1 Arm DB Push Press (5 Per Side)
100m Suitcase Carry

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 43/30kg

Pull Ups

Hero

“Weaver”

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.