LIFT

Tempo Deadlift 4 x 4 – Use 70-80% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.

WORKOUT

12 min EMOM

Performance

1)20 KB Swings 24/16kg

2)20 Wall Ball 9/6kg to 10/9’

3)10 Box Jump 24/20”

Fitness

1)20 KB Russian Swing 24/16kg

2)15 Wall Ball 6/4kg to 9’

3)10 Box Step Up 24/20”

BENCHMARK TRAINING

Girl – “Mary”

20 Minute AMRAP (As many rounds as possible in 20 min)

5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Hero – “Omar”

FOR TIME:
10 Barbell Thrusters 43/30kg
15 Bar-facing burpees
20 Barbell Thrusters 43/30kg
25 Bar-facing burpees
30 Barbell Thrusters 43/30kg
35 Bar-facing burpees

Hero_Omar

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.