Warmup
• 300 m Row
• 20 Air Squats
3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold
Conditioning
Fallen Hero Friday – Honoring Zembiec
5 rounds for time of:
• 11 Back Squats 185/135#
• 7 Strict Burpee Pull-ups
• 400 m Run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.