Move

1) Push Presses: Build to technical set of 4

2) 30 Min AMRAP:

5 Dumbbell Thrusters
10 Ring Rows
300/250m Echo Bike
2 Min Rest

Train

1) 4 Push Presses: Building
Every 2 Mins x 8 Sets

2) “Holbrook”

10 Rounds For Time (35 Min Cap)
5 Thrusters @ 115/85
10 Pull-ups
300/250m Echo Bike
1 Min Rest

Stimulus

1) Start around 60% of your 1RM and build across the 8 sets or build to a heavy load and stay there for the remainder of the sets

2) Select a weight and pull-up option that allows for 1-2 sets max for the duration of the workout. Echo bike can be fast or can be used as a break. Must be able to complete a round every 2.5 mins if you want to complete this workout within the cap

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.