LIFT

Push jerk 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 Rep Max.

WORKOUT

Performance
Tabata Farmers Walk for total distance 24/16kg

Fitness
Tabata Farmers Walk for total distance 20/12kg

REST 2 MINUTES THEN

Performance
Tabata for total reps
Burpee Box Jumps 24/20″

Fitness
Tabata for total reps
Burpees

BENCHMARK TRAINING

Girl

“Karen”

For time:

150 Wallballs 20/14# to 10/9′

Hero

“Bradley”

10 ROUNDS FOR TIME

Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 Seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.