170417- "Schmalls"

 

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan.

 

Warm-up:

Coach led shuttle runs

 

“Schmalls”:

RX:

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings (53/35)

10 Handstand push-ups

Then,

Run 800 meters

Scaled:

 

Run 800 meters

Then two rounds of:

50 Burpees

40 Ring Rows

30 Air Squats

20 Kettlebell swings (35/20)

10 Incline Push-ups

Then,

Run 800 meters

 

Mobility:

Calf LAX

Quad pin LAX

Scap LAX

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