Warm Up:

“P.K.” U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza. Such a great and challenging workout. The interval set up means you should be pushing the pace on each one of these rounds. See if you can keep a consistent pace and shoot for 4-5 mins or less for each interval. Back squat is coming from a rack and should be something you can do unbroken. Same with the deadlift at least for the earlier rounds. If you want to flush out your legs between rounds ride a bike super mellow on that 2 min rest. Optional Accessory - Gymnastics: Break things up as needed to avoid muscular failure and make sure to control those handstand push-ups to be safe with your neck. If you struggle with these movements take the reps down or modify the movements with some of the scaling options we have in the vault. --------------------- Tabata mash 8 rounds of 20 secs of work and 10 secs of work (alternate between exercises each interval) --alternating single leg box step-up --stiff leg deadlift --high knee single unders

PK

5 rounds for time of: 10 Back Squats, 225/155 lbs 10 Deadlifts, 275/185 lbs Sprint, 400 m Rest 2 mins U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

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Scaled Version:

5 RFT: Back Squats, Deadlifts and Sprints

5 rounds for time of: 10 Back Squats, 155/105 lbs 10 Deadlifts, 185/125 lbs Sprint, 400 m Rest 2 mins

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Minimal Gear Option:

5 RFT: Dumbbell Squats, Dumbbell Deadlifts and Sprints

5 rounds for time of: 10 Dumbbell Squats, 75/55 lbs 10 Dumbbell Deadlifts, 100/70 lbs Sprint, 400 m Rest 2 mins

Squats and deadlifts should be moderate-heavy.

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Optional Accessory:

FQ: Bar Muscle-ups and Handstand Push-ups

For quality: 30 Bar Muscle-ups 50 Handstand Push-ups

Take no more than 15 mins to work on this.

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Post Workout:

***Pigeon stretch*** --90 secs/side Roll/smash upper back --2 mins