In observance of Veterans Day

ONLY 2 classes today 6 AM & 8 AM

Anyone redoing 20.5 can come in at 8 -8:30 am warm up be ready to go at 9 AM coach James and

Or Lenette can Judge and count after class

Warm up


Row Calories

AbMat Sit-Ups


1 Round:

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

2 Rounds:

7 Russian Kettlebell Swings

7 Kettlebell Swings

3 Rounds:

5 Second Dip Position Hold

5 Push Press (empty barbell)




10 Push Press (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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