Horizontal Pull-aparts x30
Diagnial Pull-aparts x15 each direction
Barn Door (KB/DB)
Front rack rotations (Bar)
2×10 light load
Seated Arm movements
March in place
x10 Kip Swings
x10 Beat Swings
Shoulder Press (8-8-8-8)
**Bar/Kb/DB are acceptable loads.
***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.
****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.
10 Rounds for time of:
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round
**The intent is for each round to be near maximal output.
***Find a friend to push you and hold you accountable to your time goals.