Row or Bike
10 Trunk twists
15 Waiters Bows
10 Jumping Spiders
10 Hollow Rocks
10 in place Samson Lunges
Review the movements and warm them up….
10 L-Seated Presses
Heavy Kettlebell Swings, 15 reps
25 High Box jumps or step ups
20 Strict Pull-ups or 50 Ring Rows
75 Wallball shots
200 Double-unders or 400 Singles
Run 400 meters with a med ball
10 Handstand push-ups
250/170pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
100 Wallball shots, 20/14 pounds, 10/9′
Run 400 meters with a 45lb plate
**Partner up to share equipment with the second group starting with a 5 minute delay.
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
LAX to Plantar Fascia and Pecs