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

3 Things: 

– HERO workout. You know these are long and tough. Get ready to grind.  

– Muscle failure will be real here. Break things into smaller sets from the get-go. 

– Cardio will be fresh for the run, but those arms might become a nuisance after all of the pulling and pushing. You may be able to hit the run at your normal 5k pace. Give it a shot and finish strong.

Mayhem Athlete:

“Pizza Planet”

4 Sets for Max Reps

1min Alternate Chair Step Ups

1min Chair Dips

1min Alternate Leg V-ups

1min Jumping Air Squats

Rest 1min b/t sets

Advanced Options: 40 Double Unders, 8 Strict Handstand Push-ups or 12 Handstand Push-ups or 15 Hand Release Push-up