Thursday 5.30.19

Buy in: Slow jog 800 meters.

Grab a medicine ball and complete 8 reps each- Bear-hug the ball and goblet squat>Bear hug the ball and do a goat bag hinge>Med-ball squat clean ball slam.

8 reps unloaded barbell- RDL>Hang Power Clean>Push Press>Good Morning>Front Squat>Strict Press.

3 Sets of 5 reps KB swings and step ups.

Mobilize and progressively load your barbell to prepare for the workout.


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

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.

Mike Alley