Warmup
5 Min any monostructural activity
-Then-
2 Rounds not for time
15 Sumo reach
10 Roll and reach
10 Bodyweight good morning
5 Hollow rock
5 Glute bridge on each leg
-Then-
Foam Roll – 10-15 pases on each segment
-Hamstrings and glutes
-Lower back
-Upper back
-Lats
-Then-
Build to workout weights
Workout Notes
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Workout
Farm Strong “Marston”
Complete as many rounds as possible in 20 mins of:
5 Sandbag throw over head OR 10 Single dumbbell/kettlebell devils press
10 V-up sit up
15 Sandbag/dumbbell kettlebell facing burpees
Cool Down
For 2 min each
Bottom of the squat with barbell in front rack position
Seated or banded hamstring stretch
and then