July 6, 2021

Posted By: Christi

3 rounds for time of:
30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High-pulls, 75/55 lbs
30 Box Jumps, 20/16 in
30 Push Press, 75/55 lbs
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

No way we could get through Hero month without hitting this up. Essentially a task priority FGB with some added work at the end. If you need to adjust to meet the goal time domain take the reps down but try to keep the weight the same. Back squat should be coming from a rack. Descending reps 12/10/8 are a big help on this workout to keep moving for each one of the exercises. Great opportunity to cycle some barbells, test, and trust your conditioning!

Post Work
3-5 min Easy Walk, Bike or Row
2-3min Straddle Stretch
1min Straddle Stretch Right
1min Straddle Stretch Left