WORKOUT

Performance / Fitness
30 min EMOM
Min1, 12 burpees
Min2, 20 squats
Min3, 12 TTB / Hanging knee raises
Min4, 20 sit ups
Min5, rest

BENCHMARK TRAINING

Girl – “Jackie”

For time: 1000m Row – 50 Thrusters 20/15kg – 30 Pull Ups

Hero – “Zeus”

Three rounds for time of:
30 Wall ball shots, 20/14 pound ball to 10′
35/22.5kg Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
35/22.5kg Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.