Shuttle Run x5
Walking lunges 50 ft
Strict Leg lfits/Knee tucks x5
Rope Knee tucks w/Latch
Toes to Bar
5 Rounds for time of:
3 Rope Climbs, 15′
21 Walking Lunge Steps (45# plate overhead)
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
*Halfway up the rope is better than on the floor. Climb as high as you can. Scale by isolating your limitation and working on it.
**Toes to Bar, walking lunges, and running should be done at a quick, fluid, and constant pace.