Warmup:
2x20 seconds squat strech
2x20 seconds

3 Rounds:
7 front squat
Bike/Row 2 minutes, intense pace

5 MINUTE BREAK

THEN 3 Rounds:
7 Push Press
2 Minutes KB Snatch

5 MINUTE BREAK

Finish with 5 Rounds:
50 Pushups
50 Situps
10 Chinups (palms facing in)

1-2-3-4-5-6-7-8-9-10... then back down:
Pullups
Hanging Leg Levers

Post times/comments to forum.

With a partner, 4 rounds:
Partner 1: Swim 200m
Partner 2: Pushups while you wait. No rest position- you're either doing pushups or holding pushup position until your parnter finishes his laps.

Then switch. That's one round.

Cooldown with 250 abs of choice.

Warmup with 300 abs of choice.

Then: 2-2-2-2-2
Clean and Jerk

100 situps (done in intervals of 25 as fast as you can, try for under 30 seconds per 25) 100 crunches 100 flutterkicks 100 yes/no's* 100 russian crunches 100 reverse fly's** 100 flutterkicks 50 turkish getups @ whatever weight you can *yes/no's- laying on your back, nod your head, touching your chin to your chest. then shake your head "no", side to side. that's one rep.

4 Rounds for time:
2 Minutes of 15/15 kb snatch (15 seconds work, 15 seconds rest)
50 Pushups

Warmup: 2x:
20 seconds: squat stretch
10 "Palm Kicks"
10 Broomstick Arm Circles

Then 5:
5 Sumo Deadlift
5 Press from Squat position (lightweight)
5 Bench Press
5 Weighted Pullups

Cooldown, 4x:
50 Situps
50 Flutterkicks

 

Warmup with 300 abs
5 Rounds for time:

20 pushups
20 burpees-to-pullups (pushup at bottom of burpee)
20 squat jumps
20 kb swings*

BONUS ROUND:
If you've got anything left, 100 more pushups in as few sets as possible.

*If no kettlebells, you can substitute dumbbells, med. ball slams or even sledgehammer swings

Today perform our benchmark, "the Reaper"

Interval Runs: 3 Miles

3 rounds
2 x [10 Barbell Curls, 10 Plyo Pullups]
2 x [10 Bench Press, 10 Plyo Pushups]
2 x [10 Back Squats, 10 Squat Jumps]

Interval Runs: 2 miles

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Staff Sgt. Travis L. Griffin, 28, of Dover, Del., died April 3, 2008, near Baghdad, Iraq, of wounds suffered when his vehicle encountered an improvised explosive device. He was assigned to the 377th Security Forces Squadron, Kirtland AFB, N.M.