Tuesday

Box Squats: 5-5-5-5-5
Bench: 3-3-3-3-3

SCIENCE

Monday

Complete for TIME:
  50-40-30-20-10 reps of
    Double Unders
  5-10-15-20-25 reps of
    Push Press (95/65*)

Champions aren't born. 
They're made. 

FUNday

Complete for TIME:
  BLOCK Run
     6 Rounds of:
      30 Squats
      30 Lunges
  BLOCK Run

Intensity!

Thursday

EMOM for 12 min Complete:

  10 Burpees

  10 GHD Situps

  10 Dips

*1st min. Burpees, 2nd min. GHD Situps... 
Total of 4 sets of each movement. 

2016 Mid-Year Law Enforcement Officer Fatalities Report

Wednesday

Complete for TIME:
   10.9.8.7.6.....1
     Thrusters (95/65*)
   1.2.3.4.5....10
      Chin-UPs

First Responders: Why do you tolerate unfit police and firefighters?

No police chief or fire chief would accept an essential piece of gear which could fail under stress.  Any police chief who knowingly tolerated defective body armor for his officers would risk his job. Any fire chief who knowingly tolerated flawed SCBA masks for his firefighters would likewise, risk his command.

Currently, at nearly every fire and police department in the US, police and fire chiefs are knowingly accepting continued employment of unfit officers and firefighters. These unfit members are a demonstrative risk to your safety. Why are you tolerating it?

Tuesday

Deadlift: 5-5-3-3-3

        then...

MAX Height Box Jump

 

Monday

Complete for TIME:

   Building Run

         21-15-9

       Pull-UPs

       Hang Snatches (75/55*)

   Building Run

Shooting deaths of police up 78 percent this year; ‘troubling’ to memorial fund

 Photo by: Hilary Scheinuk

As rain falls, members of the Dallas Police Department salute as the casket carrying fallen Cpl. Montrell Jackson is removed from the hearse during funeral services in Baton Rouge, La., Monday, July 25, 2016. Jackson, slain by a gunman who authorities said targeted law enforcement, is the last of the three Louisiana law enforcement officers killed in last week's ambush to be buried. (Hilary Scheinuk/Baton Rouge Advocate via AP)