Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 45/35 lbs
20 Back Squats, 45/35 lbs
Run, 400 m
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
This workout is on the longer side and the overall goal will be that you start at a smooth pace. This workout involves a lot of squatting so it will be important that you pace yourselves here. Even though it’s done at a lighter weight these will accumulate over the course of 20min. We would suggest that you have steady pauses at the top of each squat variation. This will help with the quality of movement in regards to range of motion but also take some tension off the muscles. The run or variation of running should be a smooth and steady pace and treated more like a recovery. The goal for this workout is to just get it done. If you are concerned about the overall volume take the time down to 15 mins to limit your total reps.
3 rounds for quality of:
20 Band Face Pulls
20 Band Pull Aparts
10 Plate Front Raises, pick load
2min per side True Hip Stretch
2-3min Straddle Stretch