Warm Up:

3 Rounds:

10 Dumbbell or Bodyweight Single Leg Romanian Deadlift (Right/Left)

10 Inchworms

20 Air Squats

:30 Hollow Hold

Dumbbell Workout (can be done with kettlebells or barbells/bumpers or an odd object from home):

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Chest-to-bar Pull-up

Dumbbell Devil Press, pick load

Scaling Options:

Chest-to-bar Pull-up > Pull-up > Ring Row

Bodyweight / No Equipment Workout:

For time:

50 Strict Pull-ups

100 Hand Release Push-ups

Run, 5 km

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Scaling Options:

Strict Pulll-ups => Kipping Pull-ups => *Ring Rows

Hand Release Push-ups => Hand Release Knee Push-ups => Knee Push-ups

Run 5km => Row 5km => Run 1mi  

*Keep ring row difficulty high

Warm Up:

3 Rounds:

200 meter jog or 1:00 High Knees  

1:00 Plank  or 1:00 Handstand Hold  

15 Air Squats  

No Equipment Workout:

Every 1 min for 15 mins, alternating between:

10 Burpees  

Handstand Walk, 20 ft  

Plank Hold, 45 secs  

Scales: 

Handstand Walk => 40 Shoulder Taps  

3 Things: 

– This is 5 total rounds. It’ll start easy, but it will get nasty, so be ready. 

– Do your best to start every movement at the top of the minute, no matter how tired you might be.

– If any movement takes longer than 45 secs, scale it back. I want at least 15 secs of built-in rest for each movement.

Dumbbell Workout:

5 rounds, each round for time, of:

18 Dumbbell Snatches, pick load  

9 Ring Dips  

50 Double Unders  

Rest 3 mins between each round.

Scaling Options:

Double Unders > Single Unders  > Jumping Jacks

Ring Dips > Bench Dips   > Push-ups

Warm Up: