Warm up

2 Rounds:

5 Banded squat therapy
10 hip hinge
Then, 5 min double under practice

Strength

Bench Press:

3, 2, 1
Work up to a heavy triple, then a heavy double, then a heavy single for today
*20 min time cap

Metcon

“Josh” for time:

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

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