09.23.18

Warmup

Spiderman Down, Reverse Spiderman Back
Forward Lunge Down, Reverse Lunge Back
Duck Walk Down, Reverse Duck Walk Back
Frog Hop Down, Reverse Frog Hop Back
Gorilla Hop Down, Reverse Gorilla Hop Back
Alternating Sumo Down/Back
High Knees Down/Butt Kicks Back

Mobility

Instructor’s Choice X 6 min

Skill

Review of the movements in the metcon
Allow for 3-5 min to warm up Deadlift

Metcon

“Tillman”
7 rounds for time – 30 min cap
7 Deadlifts
200m Run
15 Pull-ups
45 sec rest

P – 225/185, Chest to Bar
L – 205/155, Chin Over Bar
F – 185/115, Ring Rows or Jumping Pull-ups

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.