“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris


Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout
We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30

Workout Dedication:
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Athletes can shoot for somewhere between 8-10 rounds today
1 Round Every 2:30 = 8 rounds
1 Round Every 2:15 = ~9 rounds
1 Round Every 2:00 = 10 rounds
They can use the clock if it helps keep them on track over the 20 minutes

The box jumps are the pacer today and the one break from holding onto something
The urgency is lowest here
Athletes can look to find a smooth rhythm that allows them to stick to the strategy on the weighted movements

Out of these two movements, let’s pick one to break and one to hold on unbroken
The easier one to break would be the kettlebell swings, as it is lighter and doesn’t require a clean up to the front rack
This planned break on one movement can help athletes stay more consistent
1 Set: 10
**2 Sets: **5-5