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Easy Row or Run
3 min
10 Spiderman
5 Roll Over V-Sit
10 Reverse Lunge with Twist
5 Reverse Grip Press w/ :3 sec pause at top
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Goal: Sub 15 min
“J.T.”
15-12-9
Z- Press
Jumping/Banded Ring Dip
Assisted Push Ups
Goal: Sub 15 min
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Under
Goal: Time Cap 15 min
Notes: You must stop after each set and restart. If you trip or break start back at the beginning of that set.
Roll/Smash Calves
2 min/side
Roll/Smash Upper Back
2 min
