Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
minutes working out
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.
He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Box Jumps
Should be a height/difficulty where you can do all reps relatively quickly without stopping. No step-ups today!
Options: adjust height --> reduce to 8 reps --> no box: perform jumps over an object or Tuck Jumps.
🤰 perform Lateral Step-overs, total.
Equipment: box, stool, chair.
Thrusters
Pick a middle weight, something you can do unbroken for most rounds but no more than 2 sets.
Options: reduce to 4 reps.
Weight too light? perform 9 reps.
Weight-facing Burpees
Aim to be steady and consistent with these!
Options: jump over your weight with 2 feet --> hop/skip over your weight --> perform 6 reps or regular Burpees --> perform Kick-backs.
🤰 perform Elevated Burpees.
Equipment: whatever weight you're using for Thrusters.
Have a question? Chat with your coach.
✅ Weight(s) for Thrusters.
✅ Something to jump or step on.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
12
-
minutes working out
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.
He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
