Move

10 Rounds:

400m Run (or 1200/1000m Bike)
3 Seated Rope Climbs
15 Elevated Push-ups (Or Banded)

Workout of the day

“RJ”

5 Rounds For Time:

800m Run
5 Rope Climbs
50 Push-ups

Stimulus

Looking to complete each round under 10 minutes (run = 4-5 mins, rope climbs = 2-3 mins, push-ups = 2-3 mins) with a 45 minute cap. Reduce volume or push-ups and keep other movements the same if you are unsure if you can complete this within the cap

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and young daughter Kaila.