WORKOUT OF THE DAY
10 rounds for time of:
3 Handstand Push Ups
6 Deadlifts (102.5/70 kg)
24 Double unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Engine Work : Aerobic Capacity
Strength Endurance - Mixed Modal
5 sets, 4 minutes rest between each
3 Deadlifts @ 100/80kg
6 Box jump with step down 36/30"
12 Jumping feet tucks
200m Row @ max effort
Rest: As soon as you finish the row complete 30 air squats at slow recovery pace
MOBILITY DRILL OF THE WEEK