Warmup:
Max calorie row for 1 minute (pace: slow)
5 hops Single leg hops (front to back- each leg)
5 One arm thruster with kettlebell (each arm)
Max calorie row for 1 minute (pace: medium)
5 jumps Box jump progression
15 Mountain climbers (each leg)
Max calorie row for 1 minute (pace: fast)
15 Sots press (PVC or bar)
15 Thorasic high fives (each arm)
Strength:
Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
12 min AMRAP:
12 Box Jumps, 24 in 6 Thrusters, 95 lbs 6 Bar-facing Burpees
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