Callahan

Warmup:
400m run
Flutterkicks for as long as other group takes on half leg matrix
Half leg matrix
Pushups for as long as other group takes on half leg matrix
Flutterkicks
Half leg matrix
Pushups
Overhead squat PVC work
5 Overhead squat, 35 lbs.
5 Overhead squat, 55 lbs.
5 Overhead squat, 65 lbs.


Workout:
"Callahan"
400m run

3 rounds, 21-15-9 reps of:
Overhead squat (65 lbs)
Kettlebell swing (16 kg)
Box jumps (24")

400m run


This almost killed me. Lucky for me, Hellyer and Meagles were in my group, and they pushed me all the way through. I wanted to quit a couple times, I wanted to go down on kettlebell weight and box jump height, but the fact that my teammates were there doing the workout with me motivated me to keep pushing myself. Thanks for picking me back up, Nemesis.