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 #workoutoftheday