Saturday 8/11


Warm-up

Light Jog up and Back Jumping Jacks x 20 Up Downs x 10 x 2 rounds Lateral Shuffle Single Leg Glute bridge x 10/side Toy Soliders x 2 rounds High Knees Stiff Leg DL w/Slam Ball x10 Butt Kicks Ball Slams x 10 + Deadlift Prep 5 top 1/2 deadlifts 5 bottom 1/2 deadlifts 5 full deadlifts Then build up to workout weight

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24" Run 400m 20 Dumbbell Squat Cleans, 45# Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

To learn more about Lumberjack 20 click here

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