Just wanted to publicly apology to a certain Navy troop in Afghanistan. Without thinking I used a non blacked out picture without his permission, and that was stupid.
so in his honor
"EOD Sacrifice"
45s side plank right side
continuous with 15 burpees
45s side plank left side
x4
increasing dumbbells: start at 25's to 6rm for the complex then do 2 more sets at that weight
single upright row 1 of each plus 1 double x 6
front lunges 6ea
reverse lunges 6ea
curl+press 6
squats 6
At the start of each min run 30 yards down and back + 12 jump lunges with 20# db's x 10
