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
