15 reps, Horizontal Arm Swing
10-15 seconds, Overhead Arm Pull
30 reps, Push-Up
15-20 seconds, Partner-assisted Chest Stretch
30 reps, Sit-Up
15-20 seconds, Hamstring and Calf Stretch
10-15 reps, Squat
10 reps, Kipping or Kipping Pull-Ups
10 reps, Lateral Lunge
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.