*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Partner Kalsu!

100 Thrusters for time between you and your partner (95/135)

*Partner 1 does 5 burpeese then chips away at thrusters

*Partner 2 runs 200m

*Done when you get to 100 total thrusters

(1945-1970) Bob Kalsu was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.

Why Do This Workout?

To show respect to our heroes who have given their life for our freedom, and to expand your ability to endure tough situations.

Duration and Feel:  This workout is going to feel long and tough. You should take somewhere between 20-30 minutes. Pick a weight you could do 10-12 thrusters unbroken with when fresh.

Scaling Options: Lighter weight on BB for thrusters. Maybe do less burpees and less thrusters.