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SATURDAY 20210213

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)

Samson Stretch
10 Downward/Upward Dog Transitions
10 Scorpions
Ankle Stretch on Rig (Foot Flat Against Floor)

2 Rounds:
6 Kip Swings
6 Air Squats

Emily (Partner Style)

As many rounds and reps as possible in 35 minutes (Alternating full rounds with partner):
“Emily”
30 Double-unders
15 Pull-ups
30 Air Squats
100-m Sprint (Sub 125M Row sprint if raining)

The format is partner 1 goes a full round then partner 2 goes when partner 1 gets back from the run or row.

*** Scale as needed so that rounds take less than 3:00 to complete.

Scaled Option:
30 Single-unders
10 Ring Rows
20 Squats
100-m Sprint

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Scoring: Rounds + Reps

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