GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 8:
Run 100 meters
10 Walking Lunges
8 Push-ups
10 BB Rows (empty)
STRENGTH/SKILL
Speed Bench Press (9×3)
*@50-60%
*Change grip every 3 sets ie. close, medium, wide
*Rest 60s
METABOLIC CONDITIONING
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about JasonĀ click here
*18:00 cap
*Scale MU: Ring dips or push-ups