Warm up–
400m Run
Shoulder mobility
Dynamic stretches
Conditioning–
“Walsh“
4 RFT
22 Burpee pull-ups
22 Back squat (185#/125#)
Run 200 meters with a 45 pound plate overhead
45 min cap
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.