3:00 Bike/Row/Run
3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Walk outs
9 PVC Overhead Squats
12 Sit-Ups
20 second Samson Stretch each side
2:00 Foam Roll Thoracic and Lats
2:00 Foam Roll Quads/Adductors
Double Unders
EMOM x 16 (all weights @55% of Front Squat)
Minutes 1-7
2 Pausing Back Squats
(2 seconds in bottom position)
Minutes 7-10 Rest
Minutes 10-16
7 Front Squats
500m Row
2 Rounds
10 Sit-ups
10 Russian KB Swings
10 Push-ups
10 Supermans
3 sets, 6 reps
Single arm DB or KB Press
:30 Hollow Rocks
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
400m Run
10 Wall Squats
200m Run
8 Burpees
100m Run
6 Inchworms
Minutes 0-4
1 Wall Walk
3 Pausing Strict Pull-ups (3 seconds with chin over bar)
Minutes 4-8
:10 Ring Support Hold (locked out position of the ring dip)
5-10 Horizontal Ring Rows
Minutes 8-12
6 Strict toes to bar
3 Walkouts
3 Rounds
Row 500m
Run 400m
Rest 3:00 between rounds