3 sets

Bottom’s Up Kettlebell Press x 5

GHD Hip Extension x 8  (focus on glute activation and maintaining a hollow position)

Suitcase Carry x 100 Meters (50 meters each side)



U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon

Three rounds for time of:

30 Wall ball shots, 20 pound ball

75 pound Sumo deadlift high-pull, 30 reps

30 Box jump, 20″ box

75 pound Push press, 30 reps

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps