Tuesday 7.19.22


10 min AMRAP

1 min cardio

10 leg swings

10 air squats

10 DB Bent Rows

10 Walking Lunges

5 Scap Retractions

3 Kip Swings

3 Toes to Bar


:30 deep squat

:30 Warrior Squats


Front Squat
3 – 10
-find a heavy set of 3 then back off to a heavy set of 10


5 Rounds
3 Rope Climb
10 T2B
21 Walking Lunge w/ 45/35 lb plate OH
Goal: Sub 15 min

*Scale to 7 pull-ups instead of rope climbs

Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


400m Run or 500m Row