100 m run
8 air squats (squat therapy style)
8 stiff-legged deadlifts, empty barbell
8 glute bridges (no weight or empty/light barbell)
6 good mornings
4 broad jumps
30-45 secs of foam rolling your back
5 Deadlifts, 275#
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
Men, 18.5 rounds (data from btwb).
Women, 17.1 rounds (data from btwb).
More Likely rounds:
Men, 14.1 rounds (data from btwb).
Women, 13.1 rounds (data from btwb).
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
5 Deadlifts, 185/135 lbs
9 Box Jumps, 20/12 in
Box Jumps or Box Step-ups