Call us now 540-412-8417

Friday September 6th - Week 3 of 3

 

Warm Up

- 200m Jog

- Broad Jump Length of Rig

- High Knees Length of Rig

x2

- 10 Back Squats with empty barbell

- 5 Presses

- 5 Push Presses

- 5 KBS

- 5 Box Step-ups

 

 

A. Back Squat

-Establish 1 Rep Max

 

B. Competition Day - Hero Workout - Jack (Last Completed on 4/5)

20 Min AMRAP:

- 10 Push Press (115/85)

-10 KBS ( 1.5/1pd)

- 10 Box Jumps (24/20)

 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

After Class Strength and Conditioning
 

Rest

 



Request Information Now!