Warm Up/Mobility
Banded Heel Cord
Quad Smash
PSOAS smash and floss
Start with 10 Cossack Squats
then 25 ft
Zombie Walks
Figure 4 Pulls
Single Leg RDLs
Over/Under Fence L and R
Floor Scoops
Power Skip
then 10 more Cossack Squats

CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

"Chad" In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBI’s, blast wave injuries and PTSD.

In Raising awareness of Veteran’s Suicide Prevention

Post Workout Mobility
Oly Wall Squat ER