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GENERAL/SPECIFIC WARM UP 5-15minutes
Equipment needed:
–Rower or Bike.
–Light change plates or Dumbbells.
–Barbell.
–Bench.
1 Round:
–200m Jog or Row
–5ea Kneeling Shoulder Taps
–10 Plate Bent Over Fly
–10 Plate Front Raise
–5 Plate External Rotation
//Use 5/2.5# change plates.//
1 Round:
–200m Jog or Row
–3 Push Up (wide)
–3 Push Up (traditional)
–3 Push Up (narrow)
–10 Plate Bent Over Fly
–10 Plate Front Raise
–5 Plate External Rotation
15 Minutes to find a heavy single
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
75/50 Assault Bike
Post Work 1-2xs:
–1-2min Banded Lying Hamstring Stretch
–1-2min Banded Lying Crossover Stretch
