LIFT

Press 3 x 5 – Weights by feel, work up to a heavy triple.

WORKOUT

Performance
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds

Fitness
20 Body Row
30 Push Ups/15 Negatives
40 Sit Ups
50 Squats
Rest 3 mins between rounds

BENCHMARK TRAINING

Girl

“Chelsea”

Each min on the min for 30 min

Performance
5 Pull-ups
10 Push-ups
15 Squats

Fitness
5 Body Rows
10 Push Ups/5 Negatives
10 Squats

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Hero

“Holleyman”

30 RFT
5 Wall ball shots, 20/14# to 10/9′
3 Handstand push-ups
1 Power clean, 100/65kg

Hero_SSGAaronHolleyman

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.