Move

30 Minute AMRAP:
400m Run (Or 1200m Bike/500m Row)
10 Medicine Ball Squats
3 Ring Rows

Workout of the day

“DVB”

1600m Run (Option to run with a medicine ball)
8 Rounds:
10 Wallballs @ 20/14
1 Rope Climb

800m Run (Option to run with a medicine ball)
4 Rounds:
10 Wallballs @ 20/14
1 Rope Climb

400m Run (Option to run with a medicine ball)
2 Rounds:
10 Wallballs @ 20/14
1 Rope Climb

Stimulus

Runs should not take longer than 10 minutes, 5 minutes, 2.5 minutes, respectively. Hang on for unbroken sets of the wallballs and select a height for rope climbs that is maintainable. 40 Minute Cap

"DVB"

For Time (40 Minute Cap):

1,600 Meter Medicine Ball Run

8 Rounds: 10 Wallballs + 1 Rope Climb

800 Meter Medicine Ball Run

4 Rounds: 10 Wallballs + 1 Rope Climb

400 Meter Medicine Ball Run

2 Rounds: 10 Wallballs + 1 Rope Climb

Rope Climb: (15ft.)

Medicine Ball: 20 / 14 lb to 10/9ft.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.