10 Glute bridges with dumbbell on hip
20s Ring support or 15 scap push-ups
3 Eccentric pull-up lowers (jump to top or have partner assist)
10 Rounds, for load, not time:
3 Front squats (select weight)
5 Strict ring dips
7 Weighted hip extensions (select weight)
Add weight across your ten rounds if you can (count your first round after 3-5 warm-up sets to build to front squat weight).
Do not rest between movements, however rest 60-90s after each set.
Score is your heaviest front squat weight.
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15″
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Weight is 52.5/35kg.
Overhead squat is to be taken from the ground.
30 muscle-ups for time