Warm-up
Strength:
Every Minute on the Minute x 6min
Front Squat 3-2-1-3-2-1
Then at 8:00
Every 3min x 9min (3 sets) 10 Back Squats
Conditioning:
As Many Rounds and Reps as Possible in 10min of:
8 Toes to Bar
8 Dumbbell Thrusters 35/25
12 Dumbbell Walking Lunges
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.