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10 H/R Push-ups
10 Pvc Pass Throughs
10 Prayer Stretches
10 Strict presses with a bar
warm-up your bench press
20 rep Bench Press series
If one track you are 10lbs from your 5rep max
you will redo a weight you missed 20 reps on
you will add 5lbs to your last successful 20 rep lift
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24 in
6 Thrusters, 95/65 lbs
6 Burpees (Bar Facing)s