Sept 17, 2018

Today, we did a going away party workout for Winston who is heading to the Air Force or possibly the Space Force.

How could we do anything other than

Air Force

20 Thrusters

20 Sumo Deadlift Highpull

20 Overhead Squat

20 Front Squat

All of these at 95 lbs. Doesn’t sound too bad…oh wait, you have to start with 4 burpees and then do 4 burpees at the top of every minute. Complete all of the 20 reps of one exercise before moving on.

Trevor crushed at 6:33 and probably could have gone under 6 minutes. I did my best to keep up but just couldn’t quite keep pace with Trevor. I finished at 7:55.

After that we hit the Density Training

Back Squat

EMOM 3x8 @ 85% 1RM

I tweaked something in my back so I did not finish the back squats