170417- "Schmalls"

April 17, 2017

 

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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