● The stimulus for today’s workout is moderate-steady pacing from start to finish. Long workout where it does not do you any good coming out hot and aggressive. Start smooth and use the little rest between movements as a consistent recovery. Low reps on every round, but volume will begin to stack up as the workout is designed to beat you down through the 30 rounds slowly. Stay tough and try to push through until the end. Make sure athletes have some way of keeping track of their rounds (very easy to miscount).
● U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WORKOUT STRATEGY & FLOW
● Wall Balls: Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while they are at full extension) and cycling the arms to avoid premature arm fatigue. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat too. Modify this movement by lowering the weight of the ball or allow wall ball thrusters to be performed. Unbroken is the only standard scale weight so athletes can maintain the stimulus.
● Kipping Handstand Push-ups: Athletes should attempt these if they can perform 3 kipping HSPU at a time. Set’s should be completed unbroken every round. Athletes should place some type of padding under their head for protection. They should focus on keeping the core engaged (avoid over-extension) and breathing with each rep. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your