Sat Jun 17 "Helton"

Move

1) Push-ups (Or DB Push Presses): Max Single Set

2) 5 Rounds

400m Run (Or 600/500m Echo Bike)
15 DB Front Squats
15 Burpees

Workout of the day

1) Handstand Push-ups: Max Single Set

2) “Helton”

3 Rounds:
800m Run
30 Dumbbell Squat Cleans @ 50/35
30 Burpees

Stimulus

1) You can rest at the top but not on your head or chest/shoulders for one max unbroken set. You can choose to use abmat(s) for HSPU, do elevated push-ups, or heavy dumbbell push-presses. Aim for 5+ reps

2) Reduce distances, weights, and/or reps to allow for 10 minute rounds (33 minute cap). Your goal is to have a consistent pace throughout, with each round taking roughly the same amount of time

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.