Warm-up:
Individual…
Row or Bike
Crossover Symmetry
20 Waiters Bows
Group…
200m Jog
Skipping High Steps down
Butt Kickers Back
Zombie Walks Down
Backwards Bear Crawl Back
10 Scorpions
10 Yoga Push ups
Review movements and build to working movements…
Fitness:
9 rounds for time with a partner of:
9 burpee pullups
11 DB clean and jerks (Challenging weight)
50-yard Med Ball Run (each partner)
Performance:
“Horton”
9 rounds for time with a partner of:
9 bar muscle-ups (scale to Burpee chest to bar pull ups)
11 clean and jerks, 155 lb.
50-yard buddy carry (carry to the short curb and back)
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family
Mobility:
Roll Posterior
Couch Stretch
Mash lats
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