Warm-up
Strength: *Stay to the side of the box and only use one leg at a time.
Every Minute on the Minute x 12min
1- Weighted Box Step-ups* x 10 reps Left Leg
2- Banded Straight-Arm Lat Pull Downs x 20-25 reps Slow & Controlled
3- Weighted Box Step-ups x 10 reps Right Leg
4- Barbell Bicep Curls x 10 reps
Conditioning:
As Many Rounds and Reps as Possible in 12min of:
12 Box Jumps 24/20
6 Thrusters 95/65
6 Bar Facing Burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.