5 Inchworms + push-ups and squats
15 Band pull aparts or rear delt raises
0:30 Spiderman walk
100 Hand Release Push-ups
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
*Consider not wearing a vest and/or reducing the reps if 50 reps will take longer than 8:00-10:00 to complete.
*Strict band-assisted pull-up.
*Truck rows, bent over bag rows, toe strap rows, etc
Hand Release Push-ups
*Consider not wearing a vest and/or reducing the reps if 100 reps will take longer than 8:00-10:00 to complete.
*Incline push-up at a height that you can achieve a rigid midline and 10 reps.
*This can be completed by running or walking.
*No weight vest.
*Reduce the distance if the run will take longer then 30:00.
10 Dynamic calf and hamstring stretch with feet together
1:00/1:00 Single leg kneeling ankle stretch
1:00 Sit on heels with feet flat
1:00 Sit on heels with toes curled
1:00 Sit on heels with feet flat (leaning back)
1:00 Sit on heels with toes curled (leaning back)