LIFT

Front Squat 5 x 5 – 65-70-75-80-85% of your 1 Rep Max or work up to a heavy set of 5.

WORKOUT

Performance
DB Complex OTM for 12 Mins
5 DB Deadlift 20/15kg
5 DB HPC
5 DB Thrusters

Fitness
DB Complex OTM for 12 Mins
5 DB Deadlift 15/10kg
5 DB HPC
5 DB Thrusters

BENCHMARK TRAINING

Games

12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Hero

“Tully”

Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps

U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.