1.) Warm-up: 3 Rounds- 10 Push-ups, 15 Sit-ups, 20 Double Unders
Then: Sampson, Lizard, PuppyDog, PVC's
2.) PARTNER "WHITTEN"
Split the reps anyway you would like but both have to run and complete the 400m before the other one starts the reps
Five rounds of:
- 22 Kettlebell swings, 2 pood
- 22 Box jump, 24 inch box
- Run 400 meters
- 22 Burpees
- 22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.