Monday, November 11

ACTIVATION 15-12-9: Row Calories AbMat Sit-Ups Into... 1 Round: 10 Small Hops 10 Tall Hops 6 Box Jumps 2 Rounds: 7 Russian Kettlebell Swings 7 Kettlebell Swings 3 Rounds: 5 Second Dip Position Hold 5 Push Press (empty barbell)

Metcon (AMRAP - Rounds)

Alternating Emom x 12 Min 1: 15 Slam Balls Min 2: 6 Strict Pullups

12 Rounds marks completion

Jack (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

To learn more about Jack click here

Day one to our deload week, and on Remembrance Day, a Hero workout. • Each station is intended to be manageable and consistent throughout the 20 minute duration. • Push Press - Moderate load, one that we are confident we could complete 21+ unbroken when fresh. Inside the workout, at most, a single break per round. • Kettlebell - Lighter load, one that we hold unbroken throughout the workout.

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