Warm-up
Strength:
Back Squat
Every 2:30 x 5 sets
Set 1- 5 reps @ 75-80%
Set 2- 3 reps @ 85-90%
Set 3- 1 rep @ 90-95%
Sets 4-5- 8 reps @ 70-80%
Conditioning:
As Many Rounds and Reps as Possible in 10min of:
8 Toes to Bar
8 Dumbbell Thrusters
12 Dumbbell Walking Lunges
Rx 35/25
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.