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“Holbrook” U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North

Mobility banded hip distractions/warm up to the front squat   Metcon In teams of two, alternate full rounds to complete as many rounds and reps

Mobility Limber 11   Strength/Skill Hatch 12.2   Metcon Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Air Squats

Mobility Banded hip distractions & lax on the back Strength/ Skill Four sets of: Seesaw Press x 8-10 reps each arm Rest 30 seconds Dumbbell

Mobility Limber 11   Strength/Skill Hatch 12.1   Metcon Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep

Strength/Skill Three sets of: Supine Ring Row x 10-12 reps @ 2111 Rest 45 seconds Hollow Rock (or Hold) x 30 seconds Rest 45 seconds

“Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,

In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds of Dumbbell Man-Makers 60 seconds of

Mobility Limber 11   Strength/Skill Hatch 11.2 Back Squat 5@60% 5@65% 5@70% 5@70% Front Squat 5@60% 5@70% 5@75% 5@80%   Metcon Against a 2-minute running